Comparing Nutrients in 7 ounces Oats VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oats	Durum Wheat	Recommended Dietary Allowance
Energy	26.6% 772kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	109% 141g	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	55.4% 21g	NA	38g per day for Men 19-50 years
Protein	60% 33.5g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Oats	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	21.3% 85.3μg	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	Durum Wheat	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	122% 1.1mg	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	117% 9.37mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	260% 5.98mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	148% 1038mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	323% 177μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.88mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oats vs Durum Wheat:

• Oats have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Durum Wheat.
• While Durum Wheat contains 7 times more Vitamin B3 and 3.5 times more Vitamin B6 than Oats.
• Both Oats and Durum Wheat have similar amounts of Vitamin B2 per 7 oz.
• Both Oats as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oats vs Durum Wheat:

• Oats have 1.6 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 1.6 times more Manganese than Durum Wheat.
• While Durum Wheat contains 3.5 times more Selenium than Oats.
• Both Oats and Durum Wheat have similar amounts of Copper, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oats have 2.8 times more Fat, 2.7 times more Saturated Fat, 2.3 times more Omega 3, 2.6 times more Omega 6 and 1.2 times more Protein than Durum Wheat.
• Both Oats and Durum Wheat have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Oats as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.