Comparing Nutrients in 100 grams Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Dry Quick Oats	Recommended Dietary Allowance
Energy	12.8% 370kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.72% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.36% 0.74g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	52% 67.7g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	1.37% 0.99g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.99g	g per day for Men 19-50 years
Fiber	10% 3.8g	26.6% 10g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.3% 121μg	8% 32μg	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	0.73% 0.11mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Dry Quick Oats	Recommended Dietary Allowance
Calcium	60.6% 606mg	4.55% 45.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	47.6% 0.43mg	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	358% 28.6mg	54.3% 4.34mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	NA	140% 3.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	356% 160μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.4% 115mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	3.53% 120mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.045% 0.67mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Dry Quick Oats per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry versus 100 g of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Dry Quick Oats:

• 100 grams of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 3.8 times more Vitamin B9 than Dry Quick Oats.
• While 100 g of Dry Regular and Quick Oats Cereals contain 2.2 times more Vitamin B5 and 3.8 times more Vitamin E than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Dry Quick Oats provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.
• 100 grams of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin E
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Dry Quick Oats:

• 100 grams of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 13.3 times more Calcium and 6.6 times more Iron than Dry Quick Oats.
• While 100 g of Dry Regular and Quick Oats Cereals contain 2.1 times more Copper, 4.7 times more Magnesium, 3.4 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium and 3.1 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Regular and Quick Oats Cereals contain 4.3 times more Fat, 4.7 times more Saturated Fat, 3 times more Omega 6, 2.7 times more Fiber and 1.3 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Dry Quick Oats offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 grams.