Comparing Nutrients in 5 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Dry Quick Oats	Recommended Dietary Allowance
Energy	17.6% 510kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	9.53% 9.24g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	74% 96g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	1.94% 1.4g	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	% 0.6g	% 1.4g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	11.3% 45.4μg	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	3.1% 0.47mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Dry Quick Oats	Recommended Dietary Allowance
Calcium	101% 1008mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	67.4% 0.61mg	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	592% 47.3mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	199% 4.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	6.38% 217mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0.063% 0.95mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Dry Quick Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry versus 5 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Dry Quick Oats:

• 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 2.2 times more Vitamin B1, 3.6 times more Vitamin B2, 12.2 times more Vitamin B3, 4.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 1.8 times more Vitamin B5 and 1.3 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Dry Quick Oats:

• 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 15.6 times more Calcium, 7.7 times more Iron and 185.6 times more Sodium than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 2.1 times more Copper, 2.8 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Regular and Quick Oats Cereals contain 4.6 times more Fat, 4.8 times more Saturated Fat, 2.8 times more Omega 3, 3.7 times more Omega 6 and 2.4 times more Fiber than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Dry Quick Oats offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.