Comparing Nutrients in 500 calories Cooked Oats with Salt VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Weight per 500 calories

• Cooked Oats with Salt: 704g
• Cereals, whole wheat hot natural cereal, cooked with water, with salt: 807g

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

Discover which food has more nutrients per 500 calories - Cooked Oats with Salt or Cereals, whole wheat hot natural cereal, cooked with water, with salt?

Macros Ratio

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

Macro Nutrients

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	8.87% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	85% 110g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	0.89% 0.65g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.76g	NA	g per day for Men 19-50 years
Fiber	31.5% 12g	34% 13g	38g per day for Men 19-50 years
Protein	32% 18g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, 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	44.6% 0.54mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	45.3% 0.59mg	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	10.6% 42.3μg	28.2% 113μg	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	3.76% 0.56mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	2.7% 3.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	5.65% 56.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	74.4% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	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	79.2% 6.34mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	42.2% 177mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	204% 4.7mg	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	77.5% 542mg	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	125% 1879mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	16% 589g	18.2% 674g	3700g per day for Men 19-50 years

Cooked Oats With Salt VS Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Oats with Salt or Cereals, whole wheat hot natural cereal, cooked with water, with salt?

Lets compare vitamin content per 500 calories of Cooked Oats with Salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 500 calories of Cooked Oats with Salt have 1.6 times more Vitamin B5 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 500 kcal of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 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 Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Oats with Salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 500 calories of Cooked Oats with Salt have 1.3 times more Iron and 1.8 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 500 kcal of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.3 times more Copper, 2.7 times more Selenium and 3.8 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per 500 calories.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Oats with Salt have 3.3 times more Fat and 2.5 times more Omega 6 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 500 kcal of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.3 times more Carbohydrate than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3 in 500 calories.