Comparing Nutrients in 100 grams Oats VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Oats	Wheat Germ	Recommended Dietary Allowance
Energy	13.4% 389kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.42g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	28% 10.6g	34.7% 13g	38g per day for Men 19-50 years
Protein	30% 17g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Oats	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.6% 0.76mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	70.3% 281μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Wheat Germ	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	88.4% 0.8mg	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	59% 4.7mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	578% 13.3mg	2.3mg per day for Men 19-50 years
Molybdenum	356% 160μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.7% 523mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	144% 79.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oats vs Wheat Germ:

• Crude Wheat Germ contains 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 7.1 times more Vitamin B3, 1.7 times more Vitamin B5, 10.9 times more Vitamin B6 and 5 times more Vitamin B9 than Oats.
• Both Oats as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oats vs Wheat Germ:

• Oats have 1.4 times more Calcium than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 3.1 times more Selenium and 3.1 times more Zinc than Oats.

Comparison of macro-nutrients per 100 grams:

• Oats have 1.3 times more Carbohydrate than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.4 times more Fat, 1.4 times more Saturated Fat, 6.5 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Protein than Oats.
• Both Oats and Crude Wheat Germ have similar amounts of Energy and Fiber per 100 g.
• Both Oats as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.