Comparing Nutrients in 100 grams Cereals, farina, unenriched, dry VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	12.7% 369kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	9.23% 12g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.27g	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	NA	% 0.25g	g per day for Men 19-50 years
Fiber	5% 1.9g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cooked Oats 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	5% 0.06mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.46% 0.058mg	0.38% 0.005mg	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	6% 24μg	1.5% 6μg	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	0.73% 0.11mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.78% 0.079mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.6μg	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	18.8% 1.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	25.2% 0.58mg	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	12.6% 88mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	2.76% 94mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	42.7% 23.5μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	4.73% 71mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	2.26% 83.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Cooked Oats with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, farina, unenriched, dry versus 100 g of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, farina, unenriched, dry vs Cooked Oats with Salt:

• 100 grams of Cereals, farina, unenriched, dry have 6.3 times more Vitamin B2, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 11.6 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Oats with Salt.
• While 100 g of Boiled Regular Oats with salt contain 1.3 times more Vitamin B1 than Cereals, farina, unenriched, dry.
• 100 grams of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cereals, farina, unenriched, dry vs Cooked Oats with Salt:

• 100 grams of Cereals, farina, unenriched, dry have 1.7 times more Iron, 1.3 times more Potassium and 4.4 times more Selenium than Cooked Oats with Salt.
• While 100 g of Boiled Regular Oats with salt contain 2.1 times more Magnesium, 23.7 times more Sodium, 1.9 times more Zinc and 8 times more Water than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cooked Oats with Salt contain similar levels of Copper, Manganese and Phosphorus per 100 grams.
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, farina, unenriched, dry have 5.2 times more Energy, 6.5 times more Carbohydrate and 4.2 times more Protein than Cooked Oats with Salt.
• While 100 g of Boiled Regular Oats with salt contain 2.7 times more Omega 6 than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cooked Oats with Salt offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cereals, farina, unenriched, dry provide inadequate amounts of Omega 6
• Both Cereals, farina, unenriched, dry as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in 100 grams.