Comparing Nutrients in 100 calories Cooked Oats with Salt VS Cereals, WHEATENA, cooked with water, with salt

Weight per 100 calories

• Cooked Oats with Salt: 141g
• Cereals, WHEATENA, cooked with water, with salt: 170g

Cooked Oats with Salt have 1.2 times more energy per 100g than Cereals, WHEATENA, cooked with water, with salt. It has average energy density when compared to other foods. Cereals, WHEATENA, cooked with water, with salt having low energy density.

Which food has more nutrients per 100 calories - Cooked Oats with Salt or Cereals, WHEATENA, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Cooked Oats with Salt	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.79% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	0.58% 0.42g	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	% 0.35g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	8.92% 3.4g	38g per day for Men 19-50 years
Protein	6.4% 3.58g	6.14% 3.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, WHEATENA, 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	8.92% 0.11mg	1.55% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.73% 0.023mg	2.87% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	1.42% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.54% 0.007mg	2.48% 0.032mg	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	2.1% 8.45μg	3.8% 15.3μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.75% 0.11mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	0.56% 0.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	10.7% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	2.52% 101μg	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	16% 1.27mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	8.47% 35.6mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	60.2% 1.4mg	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	15.5% 108mg	14.5% 102mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	3.84% 131mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.9% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Oats with Salt vs Cereals, WHEATENA, cooked with water, with salt:

• Boiled Regular Oats with salt have 5.7 times more Vitamin B1 and 6.2 times more Vitamin B5 than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 4.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 8 times more Vitamin E than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cooked Oats with Salt vs Cereals, WHEATENA, cooked with water, with salt:

• Boiled Regular Oats with salt have 1.3 times more Iron and 1.2 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 10.7 times more Calcium, 1.7 times more Manganese, 1.3 times more Potassium, 2.5 times more Selenium and 4 times more Sodium than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Copper, Magnesium, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Regular Oats with salt have 2.8 times more Fat, 2.8 times more Saturated Fat and 2 times more Omega 6 than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 1.4 times more Fiber than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
• Both Boiled Regular Oats with salt as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.