Comparing Nutrients in 7 ounces Cooked Oats with Salt VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

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

Macro Nutrients

	Cooked Oats with Salt	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	2.1% 1.5g	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	% 0.5g	% 0.14g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	9% 5.04g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, farina, enriched, cooked with water, 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	12.6% 0.15mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	14.7% 0.19mg	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	2.98% 12μg	38.2% 153μg	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	1.06% 0.16mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	2.5% 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	22.3% 1.8mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	17% 0.39mg	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	22% 153mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, farina, enriched, cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Oats with Salt versus 7 oz of Cereals, farina, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Oats with Salt vs Cereals, farina, enriched, cooked with water, with salt:

• 7 ounces of Cooked Oats with Salt have 1.2 times more Vitamin B5 than Cereals, farina, enriched, cooked with water, with salt.
• While 7 oz of Cereals, farina, enriched, cooked with water, with salt contain 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 Boiled Regular Oats with salt.
• 7 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Regular Oats with salt as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Oats with Salt vs Cereals, farina, enriched, cooked with water, with salt:

• 7 ounces of Cooked Oats with Salt have 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.
• While 7 oz of Cereals, farina, enriched, cooked with water, with salt contain 10.8 times more Calcium, 5.9 times more Iron and 1.8 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, farina, enriched, cooked with water, with salt contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• Both Boiled Regular Oats with salt as well as Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Oats with Salt have 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 Cooked Oats with Salt and Cereals, farina, enriched, cooked with water, with salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy and Omega 6
• Both Boiled Regular Oats with salt as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 in seven ounces.