Comparing Nutrients in 300 calories Oats VS Durum Wheat

Weight per 300 calories

• Oats: 77g
• Durum Wheat: 88.5g

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

Which food has more nutrients per 300 calories - Oats or Durum Wheat?

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oats	Durum Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	5.35% 0.086g	2.65% 0.042g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	4.84% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	NA	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	21.5% 8.17g	NA	38g per day for Men 19-50 years
Protein	23.3% 13g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Oats	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.25% 0.11mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	37.3% 5.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.06% 0.092mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	56.3% 17μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	9.5% 38μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Durum Wheat	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	54.4% 0.49mg	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	45.5% 3.64mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	32.5% 137mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	116% 2.67mg	2.3mg per day for Men 19-50 years
Molybdenum	274% 123μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.6% 403mg	64.2% 450mg	700mg per day for Men 19-50 years
Potassium	9.73% 331mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.12% 1.77mg	1500mg per day for Men 19-50 years
Zinc	28% 3.06mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.34g	0.26% 9.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oats vs Durum Wheat:

• Oats have 1.6 times more Vitamin B1 and 1.3 times more Vitamin B5 than Durum Wheat.
• While Durum Wheat contains 8 times more Vitamin B3 and 4 times more Vitamin B6 than Oats.
• Both Oats and Durum Wheat have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Oats as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oats vs Durum Wheat:

• Oats have 1.4 times more Calcium and 1.4 times more Manganese than Durum Wheat.
• While Durum Wheat contains 4 times more Selenium than Oats.
• Both Oats and Durum Wheat have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oats have 2.4 times more Fat, 2 times more Omega 3 and 2.3 times more Omega 6 than Durum Wheat.
• Both Oats and Durum Wheat have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Oats as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.