Comparing Nutrients in 300 calories Cereals, farina, unenriched, dry VS Cooked Oats with Salt

Weight per 300 calories

• Cereals, farina, unenriched, dry: 81.3g
• Cooked Oats with Salt: 423g

Cereals, farina, unenriched, dry have 5.2 times more energy per 100g than Cooked Oats with Salt. It has high energy density when compared to other foods. Boiled Regular Oats with salt having average energy density.

Discover which food has more nutrients per 300 calories - Cereals, farina, unenriched, dry or Cooked Oats with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	6.62% 6.42g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.8% 63.4g	39% 50.7g	130g per day for Men 19-50 years
Sugars	NA	1.57% 1.14g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.06g	g per day for Men 19-50 years
Fiber	4.07% 1.54g	19% 7.2g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.07% 0.049mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.25% 0.081mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.76% 0.34mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	1.63% 0.021mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.88% 19.5μg	6.34% 25.4μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.089mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	1.14% 11.4mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	7.14% 0.064mg	34.7% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.56% 303μg	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	15.2% 1.2mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.6mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	107% 2.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.2% 71.5mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.4mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.44mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	9.55% 353g	3700g per day for Men 19-50 years

Cereals, Farina, Unenriched, Dry VS Cooked Oats With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, farina, unenriched, dry or Cooked Oats with Salt?

Lets compare vitamin content per 300 calories of Cereals, farina, unenriched, dry vs Cooked Oats with Salt:

• 300 calories of Cereals, farina, unenriched, dry have 1.2 times more Vitamin B2 than Cooked Oats with Salt.
• While 300 kcal of Boiled Regular Oats with salt contain 6.6 times more Vitamin B1, 3.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cereals, farina, unenriched, dry.
• 300 calories of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B1 and Vitamin B9
• 300 calories of Cooked Oats with Salt have insufficient amounts of Vitamin B2
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, farina, unenriched, dry vs Cooked Oats with Salt:

• 300 kcal of Boiled Regular Oats with salt contain 4.9 times more Copper, 3.1 times more Iron, 10.8 times more Magnesium, 4.3 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium, 123 times more Sodium, 9.8 times more Zinc and 41.4 times more Water than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cooked Oats with Salt contain similar levels of Selenium per 300 calories.
• 300 calories of Cereals, farina, unenriched, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, farina, unenriched, dry have 1.3 times more Carbohydrate than Cooked Oats with Salt.
• While 300 kcal of Boiled Regular Oats with salt contain 15.8 times more Fat, 14.1 times more Omega 6 and 4.7 times more Fiber than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cooked Oats with Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cereals, farina, unenriched, dry provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in 300 calories.