Comparing Nutrients in 500 calories Cereals, farina, unenriched, dry VS Cooked Oats with Salt

Weight per 500 calories

• Cereals, farina, unenriched, dry: 136g
• Cooked Oats with Salt: 704g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	7.92% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	81.3% 106g	65% 84.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.76g	g per day for Men 19-50 years
Fiber	6.78% 2.57g	31.5% 12g	38g per day for Men 19-50 years
Protein	25.6% 14.4g	32% 18g	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	6.78% 0.081mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.93% 0.95mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.05% 0.079mg	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	8.13% 32.5μg	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	0.99% 0.15mg	3.76% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	1.9% 19mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25.4% 2.03mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	4.2% 17.6mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	17% 119mg	77.5% 542mg	700mg per day for Men 19-50 years
Potassium	3.75% 127mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.07mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	64% 7.04mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	16% 589g	3700g per day for Men 19-50 years

Cereals, Farina, Unenriched, Dry VS Cooked Oats With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, farina, unenriched, dry or Cooked Oats with Salt?

Lets compare vitamin content per 500 calories of Cereals, farina, unenriched, dry vs Cooked Oats with Salt:

• 500 calories of Cereals, farina, unenriched, dry have 1.2 times more Vitamin B2 than Cooked Oats with Salt.
• While 500 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.
• 500 calories of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B1 and Vitamin B9
• 500 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 500 calories.

Comparing minerals per 500 calories for Cereals, farina, unenriched, dry vs Cooked Oats with Salt:

• 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, farina, unenriched, dry have 1.3 times more Carbohydrate than Cooked Oats with Salt.
• While 500 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 500 calories.
• 500 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 500 calories.