Comparing Nutrients in 5 ounces Oats VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Oats	Wheat Germ	Recommended Dietary Allowance
Energy	19% 551kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	56.5% 73.4g	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	39.5% 15g	49.2% 18.7g	38g per day for Men 19-50 years
Protein	42.8% 24g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Oats	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	142% 1.84mg	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	20% 79.4μg	100% 398μg	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	Wheat Germ	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	125% 1.13mg	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	83.6% 6.7mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	820% 19mg	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	106% 741mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oats vs Wheat Germ:

• Crude Wheat Germ contains 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 7.1 times more Vitamin B3, 1.7 times more Vitamin B5, 10.9 times more Vitamin B6 and 5 times more Vitamin B9 than Oats.
• Both Oats as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oats vs Wheat Germ:

• Oats have 1.4 times more Calcium than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 3.1 times more Selenium and 3.1 times more Zinc than Oats.

Comparison of macro-nutrients per 5 ounces:

• Oats have 1.3 times more Carbohydrate than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.4 times more Fat, 1.4 times more Saturated Fat, 6.5 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Protein than Oats.
• Both Oats and Crude Wheat Germ have similar amounts of Energy and Fiber per 5 oz.
• Both Oats as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.