Comparing Nutrients in 5 ounces Cereals, farina, enriched, cooked with water, with salt VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	2.6% 75kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	13% 17g	130g per day for Men 19-50 years
Sugars	1.5% 1.08g	0.53% 0.38g	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	% 0.099g	% 0.35g	g per day for Men 19-50 years
Fiber	3% 1.13g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	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	15% 0.18mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	0.55% 0.007mg	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	27.3% 109μg	2.13% 8.5μg	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	0.38% 0.057mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	13.7% 137mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 72μg	2.54% 101μg	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	94% 7.56mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	35.7% 0.82mg	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	7.5% 52.4mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	6.7% 101mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Cooked Oats with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, farina, enriched, cooked with water, with salt versus 5 oz of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, farina, enriched, cooked with water, with salt vs Cooked Oats with Salt:

• 5 ounces of Cereals, farina, enriched, cooked with water, with salt have 1.7 times more Vitamin B1, 4.1 times more Vitamin B2, 6.6 times more Vitamin B3, 19.2 times more Vitamin B6 and 12.8 times more Vitamin B9 than Cooked Oats with Salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cooked Oats with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, farina, enriched, cooked with water, with salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, farina, enriched, cooked with water, with salt vs Cooked Oats with Salt:

• 5 ounces of Cereals, farina, enriched, cooked with water, with salt have 10.8 times more Calcium, 5.9 times more Iron and 1.8 times more Sodium than Cooked Oats with Salt.
• While 5 oz of Boiled Regular Oats with salt contain 1.8 times more Copper, 3.9 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium and 4.3 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cooked Oats with Salt contain similar levels of Water per five ounces.
• 5 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium
• Both Cereals, farina, enriched, cooked with water, with salt as well as Boiled Regular Oats with salt lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Regular Oats with salt contain 1.3 times more Energy, 4.5 times more Omega 6, 2.1 times more Fiber and 1.4 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Cooked Oats with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy and Omega 6
• Both Cereals, farina, enriched, cooked with water, with salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in five ounces.