Comparing Nutrients in 7 ounces Cooked Oats with Salt VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2.2% 0.37g	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	21% 27g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.22% 0.16g	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	% 0.5g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9% 5.04g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, 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	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	11% 0.14mg	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	6.95% 27.8μg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	22.3% 1.8mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	50.3% 1.16mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, cooked with water, with salt:

• 7 ounces of Cooked Oats with Salt have 1.9 times more Vitamin B5 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 7 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 3.1 times more Vitamin B2, 4 times more Vitamin B3, 14.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt provide similar amounts of Vitamin B1 per seven ounces.
• 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, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, cooked with water, with salt:

• 7 ounces of Cooked Oats with Salt have 1.5 times more Iron, 1.2 times more Magnesium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 7 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 2.4 times more Selenium and 3.3 times more Sodium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt contain similar levels of Copper, Manganese, Phosphorus, Potassium and Water per seven ounces.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Oats with Salt have 2.9 times more Omega 6 and 1.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cooked Oats with Salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3 in seven ounces.