Comparing Nutrients in 7 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	26.6% 772kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	9.34% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	115% 150g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	66.3% 25.2g	38g per day for Men 19-50 years
Protein	60% 33.5g	38% 21.2g	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	126% 1.5mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	57.7% 0.75mg	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	20.3% 81.4μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Soft White Wheat	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	94% 0.85mg	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	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	294% 6.76mg	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	114% 798mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	NA	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	62.4% 6.87mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.56% 20.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Oats as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.