Comparing Nutrients in 1 pound Oats VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Oats	Soft White Wheat	Recommended Dietary Allowance
Energy	61% 1764kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	21.3% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	263% 342g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.86g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	127% 48g	152% 57.6g	38g per day for Men 19-50 years
Protein	137% 76.6g	86.6% 48.5g	56g per day for Men 19-50 years

Vitamins

	Oats	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Soft White Wheat	Recommended Dietary Allowance
Calcium	24.5% 245mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	215% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	268% 21.4mg	304% 24.4mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	672% 15.4mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	1% 37.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oats vs Soft White Wheat:

• Oats have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Soft White Wheat.
• While Soft White Wheat contains 5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Oats.
• Both Oats as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oats vs Soft White Wheat:

• Oats have 1.6 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Soft White Wheat.
• Both Oats and Soft White Wheat have similar amounts of Iron, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oats have 3.5 times more Fat, 3.3 times more Saturated Fat, 3.1 times more Omega 3, 3 times more Omega 6 and 1.6 times more Protein than Soft White Wheat.
• Both Oats and Soft White Wheat have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Oats as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.