Comparing Nutrients in 100 grams 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	2.45% 71kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.23% 12g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.11% 0.08g	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	% 0.25g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	3.57% 2g	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	6.33% 0.076mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.34% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	5.6% 0.073mg	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	1.5% 6μg	3.5% 14μg	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	0.53% 0.08mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.33% 0.4μg	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	0.9% 9mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	9.22% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.6μg	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	11.3% 0.9mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	25.3% 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	11% 77mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	23.3% 13μg	55μg per day for Men 19-50 years
Sodium	4.73% 71mg	15.5% 233mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.26% 83.6g	2.26% 83.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Oats with Salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• Boiled Regular Oats with salt have 1.9 times more Vitamin B5 than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 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, 2.3 times more Vitamin B9 and 3 times more Vitamin E than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Vitamin B1 per 100 g.
• 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 and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cooked Oats with Salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• Boiled Regular 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 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 Boiled Regular Oats with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Copper, Manganese, Phosphorus, Potassium and Water per 100 g.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Regular Oats with salt have 3.8 times more Fat, 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 Boiled Regular Oats with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 100 g.
• Both Boiled Regular Oats with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.