Comparing Nutrients in 5 ounces Dry Quick Oats VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Dry Quick Oats	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	18.5% 537kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.24g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	83.4% 108g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.39% 0.28g	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	% 1.4g	% 0.28g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	14% 5.4g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	43% 172μg	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	3.97% 0.6mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	86% 859mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	32.4% 0.29mg	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	77% 6.15mg	507% 40.5mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.4% 549mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.063% 0.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.9mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Quick Oats versus 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Quick Oats vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 5 ounces of Dry Quick Oats have 2.2 times more Vitamin B5 and 3.8 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 3.8 times more Vitamin B9 than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• Both Dry Regular and Quick Oats Cereals as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Dry Quick Oats vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 5 ounces of Dry Quick Oats have 2.1 times more Copper, 4.7 times more Magnesium, 3.4 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium and 3.1 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 13.3 times more Calcium and 6.6 times more Iron than Dry Regular and Quick Oats Cereals.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Quick Oats have 4.3 times more Fat, 4.7 times more Saturated Fat, 3 times more Omega 6, 2.7 times more Fiber and 1.3 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Dry Quick Oats and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.