Comparing Nutrients in 500 calories Oats VS Soft White Wheat

Weight per 500 calories

• Oats: 129g
• Soft White Wheat: 147g

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

Which food has more nutrients per 500 calories - Oats or Soft White Wheat?

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Oats	Soft White 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% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	6.92% 1.18g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	NA	0.83% 0.6g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Oats	Soft White 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	50.2% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.72% 1.24mg	44% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	42.8% 0.56mg	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	15% 60.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.9% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Soft White Wheat	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	89.4% 0.8mg	69.6% 0.63mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	54% 228mg	31.5% 132mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	218% 5mg	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	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.57mg	0.2% 2.94mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	46.3% 5.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.41% 15.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oats vs Soft White Wheat:

• Oats have 1.6 times more Vitamin B1 and 1.4 times more Vitamin B5 than Soft White Wheat.
• While Soft White Wheat contains 5.7 times more Vitamin B3 and 3.6 times more Vitamin B6 than Oats.
• Both Oats and Soft White Wheat have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Oats as well as Soft White 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 Soft White Wheat:

• Oats have 1.4 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium and 1.3 times more Manganese than Soft White Wheat.
• While Soft White Wheat contains 1.3 times more Iron than Oats.
• Both Oats and Soft White Wheat have similar amounts of Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oats have 3 times more Fat, 2.7 times more Omega 3, 2.6 times more Omega 6 and 1.4 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 1.3 times more Carbohydrate and 1.4 times more Fiber than Oats.
• Both Oats and Soft White Wheat have similar amounts of Energy per 500 kcal.
• Both Oats as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.