Comparing Nutrients in 500 calories Oats VS Durum Wheat

Weight per 500 calories

• Oats: 129g
• Durum Wheat: 148g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.14% 8.87g	3.76% 3.64g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	4.42% 0.071g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	80.7% 105g	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	38.8% 21.7g	36% 20g	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	81.7% 0.98mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.72% 1.24mg	62% 9.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	94% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72μg	16% 63.4μg	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	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	6.94% 69.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	89.4% 0.8mg	91% 0.82mg	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	76% 6.07mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54% 228mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	193% 4.44mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 206μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	96% 672mg	107% 749mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	18.7% 636mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.6μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.57mg	0.2% 2.95mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Oats as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Oats as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.