Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cooked Oats with Salt

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, cooked with water, with salt: 484g
• Cooked Oats with Salt: 423g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, with salt or Cooked Oats with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	6.62% 6.42g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	51% 66.3g	39% 50.7g	130g per day for Men 19-50 years
Sugars	0.53% 0.39g	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	20.4% 7.74g	19% 7.2g	38g per day for Men 19-50 years
Protein	17.3% 9.68g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	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	28.2% 0.34mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	17% 67.7μg	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	7.74% 1.16mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	1.06% 1.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	37.5% 3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	47.7% 334mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	75% 1127mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	11% 405g	9.55% 353g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, With Salt VS Cooked Oats With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, with salt or Cooked Oats with Salt?

Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cooked Oats with Salt:

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.6 times more Vitamin B2, 4.5 times more Vitamin B3, 16.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.4 times more Vitamin E than Cooked Oats with Salt.
• While 300 kcal of Boiled Regular Oats with salt contain 1.6 times more Vitamin B5 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Cooked Oats with Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cooked Oats with Salt:

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.3 times more Copper, 2.7 times more Selenium and 3.8 times more Sodium than Cooked Oats with Salt.
• While 300 kcal of Boiled Regular Oats with salt contain 1.3 times more Iron and 1.8 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Cooked Oats with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per 300 calories.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt 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, whole wheat hot natural cereal, cooked with water, with salt have 1.3 times more Carbohydrate than Cooked Oats with Salt.
• While 300 kcal of Boiled Regular Oats with salt contain 3.3 times more Fat and 2.5 times more Omega 6 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Cooked Oats with Salt offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in 300 calories.