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Comparing Nutrients in 100 grams OatsVSSoft White Wheat

Macros Ratio

ProteinsFatsCarbs


Oats
17%
16%
67%
Soft White Wheat
12%
5%
83%
100 g ▼

Macro Nutrients

OatsvsSoft White Wheat
13%
Energy
11.7%
389 kcalvs340 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
7.1%
Fat
2.06%
6.9 gvs2 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
30%
Protein
19%
17 gvs10.7 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
50.8%
Carbohydrate
57.7%
66 gvs75 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
0.57%
NA gvs0.41 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
28%
Fiber
33%
10.6 gvs12.7 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
3.75%
Saturated Fat
1.16%
1.2 gvs0.37 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
6.88%
Omega 3
2.5%
0.11 gvs0.04 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
14%
Omega 6
4.7%
2.42 gvs0.8 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.22%
Water
0.27%
8.22 gvs10 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

OatsvsSoft White Wheat
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
63%
Thiamine
34%
0.76 mgvs0.41 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
10.8%
Vitamin B2
8.46%
0.14 mgvs0.11 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
6%
Vitamin B3
30%
0.96 mgvs4.77 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
9.23%
Vitamin B6
29%
0.12 mgvs0.38 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
0%
0 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
6.67%
NA mgvs1 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
1.6%
NA μgvs1.9 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
14%
Folate
10%
56 μgvs41 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

OatsvsSoft White Wheat
5.4%
Calcium
3.4%
54 mgvs34 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
70%
Copper
47.8%
0.63 mgvs0.43 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
58.8%
Iron
67%
4.7 mgvs5.37 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
42%
Magnesium
21%
177 mgvs90 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
213%
Manganese
148%
4.9 mgvs3.4 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
74.7%
Phosphorus
57%
523 mgvs402 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
12.6%
Potassium
12.8%
429 mgvs435 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
NA
NA μgvsNA μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0.13%
2 mgvs2 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
36%
Zinc
31%
3.97 mgvs3.46 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oats vs Soft White Wheat:
Oats have 1.9 times more Thiamine, 1.3 times more Vitamin B2 and 1.4 times more Folate than Soft White Wheat. While Soft White Wheat contains 5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Oats.

Comparing minerals per 100 grams for Oats vs Soft White Wheat:
Oats have 1.6 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 1.4 times more Manganese and 1.3 times more Phosphorus than Soft White Wheat. Both Oats and Soft White Wheat have similar amounts of Iron, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Oats have 3.5 times more Fat, 1.6 times more Protein, 3.2 times more Saturated Fat, 2.8 times more Omega 3 and 3 times more Omega 6 than Soft White Wheat. Both Oats and Soft White Wheat have similar amounts of Energy, Carbohydrate and Fiber per 100 g.




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