Comparing Nutrients in 500 calories Cereals, farina, enriched, cooked with water, with salt VS Cooked Oats with Salt

Weight per 500 calories

• Cereals, farina, enriched, cooked with water, with salt: 943g
• Cooked Oats with Salt: 704g

Boiled Regular Oats with salt have 1.3 times more energy per unit of mass than Cereals, farina, enriched, cooked with water, with salt, which is average in comparison to other foods. Cereals, farina, enriched, cooked with water, with salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Cooked Oats with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	7.92% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	65% 84.5g	130g per day for Men 19-50 years
Sugars	9.9% 7.17g	2.62% 1.9g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.66g	% 1.76g	g per day for Men 19-50 years
Fiber	20% 7.55g	31.5% 12g	38g per day for Men 19-50 years
Protein	30.7% 17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, 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	99% 1.2mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.3% 2.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.7% 0.91mg	2.7% 0.035mg	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	182% 726μg	10.6% 42.3μg	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	2.5% 0.38mg	3.76% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	92% 915mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	12% 478μg	12.6% 504μg	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	629% 50.3mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	178% 4.1mg	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	50% 349mg	77.5% 542mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	79.2% 1189mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	64% 7.04mg	11mg per day for Men 19-50 years
Water	22% 817g	16% 589g	3700g per day for Men 19-50 years

Cereals, Farina, Enriched, Cooked With Water, With Salt VS Cooked Oats With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Cooked Oats with Salt?

Lets compare vitamin content per 500 calories of Cereals, farina, enriched, cooked with water, with salt vs Cooked Oats with Salt:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 2.2 times more Vitamin B1, 5.4 times more Vitamin B2, 8.9 times more Vitamin B3, 25.7 times more Vitamin B6 and 17.2 times more Vitamin B9 than Cooked Oats with Salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cooked Oats with Salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Cereals, farina, enriched, cooked with water, with salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, farina, enriched, cooked with water, with salt vs Cooked Oats with Salt:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 14.4 times more Calcium, 7.9 times more Iron, 2.4 times more Sodium and 1.4 times more Water than Cooked Oats with Salt.
• While 500 kcal of Boiled Regular Oats with salt contain 1.3 times more Copper, 2.9 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 3.2 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cooked Oats with Salt contain similar levels of Fluoride per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium
• 500 calories of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, farina, enriched, cooked with water, with salt have 1.2 times more Carbohydrate than Cooked Oats with Salt.
• While 500 kcal of Boiled Regular Oats with salt contain 3.3 times more Fat, 3.4 times more Omega 6 and 1.6 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cooked Oats with Salt offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Cereals, farina, enriched, cooked with water, with salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in 500 calories.