Comparing Nutrients in 5 ounces Oats VS 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	19% 551kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	20.2% 3.44g	6.67% 1.13g	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	82% 107g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	42.8% 24g	27% 15g	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	90% 1.1mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	41.2% 0.54mg	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	14.5% 58μg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Soft White Wheat	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	67% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	210% 4.83mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	18% 608mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	51% 5.63mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	0.31% 11.7g	0.4% 14.8g	3700g per day for Men 19-50 years

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

• Oats have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Soft White Wheat.
• While Soft White Wheat contains 5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Oats.
• Both Oats as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oats vs Soft White Wheat:

• Oats have 1.6 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Soft White Wheat.
• Both Oats and Soft White Wheat have similar amounts of Iron, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oats have 3.5 times more Fat, 3.3 times more Saturated Fat, 3.1 times more Omega 3, 3 times more Omega 6 and 1.6 times more Protein than Soft White Wheat.
• Both Oats and Soft White Wheat have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Oats as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.