Compare Nutrients / 100g VS
Plant Nutrients DB
Show only:
Extra filters:
RDA target:
Choose the amount of food:

100 g100 kcal
Menu:

Compare Nutrients in 100 grams OatsVS Soft White Wheat

Macros Ratio

ProteinsFatsCarbs

Oats
17%
16%
67%
Soft White Wheat
13%
5%
82%

Vitamins

100gRDA for Men 19-30 years
OatsSoft White Wheat
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
63.6%
34%
0.763 mg0.41 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
10.7%
8.23%
0.139 mg0.107 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6%
29.8%
0.961 mg4.766 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.15%
29%
0.119 mg0.378 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
6.73%
NA mg1.01 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
1.6%
NA μg1.9 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
14%
10%
56 μg41 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
OatsSoft White Wheat
Calcium
5.4%
3.4%
54 mg34 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
69.6%
47%
0.626 mg0.426 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
59%
67%
4.72 mg5.37 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
44%
22.5%
177 mg90 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
214%
148%
4.916 mg3.406 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
74.7%
57%
523 mg402 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
9.13%
9.26%
429 mg435 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
NA
NA
NA μgNA μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0.13%
2 mg2 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
36%
31%
3.97 mg3.46 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 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 100g.

Macro Nutrients

100gRDA for Men 19-30 years
OatsSoft White Wheat
Fat
7.1%
2.05%
6.9 g1.99 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
30%
19%
16.89 g10.69 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
51%
58%
66.27 g75.36 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
13%
11.7%
389 kcal340 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
0.57%
NA g0.41 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
28%
33%
10.6 g12.7 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
3.8%
1.15%
1.217 g0.368 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
6.94%
2.25%
0.111 g0.036 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
14%
4.7%
2.424 g0.8 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.22%
0.28%
8.22 g10.42 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Oats have 3.5 times more Fat, 1.6 times more Protein, 3.3 times more Saturated Fat, 3.1 times more Omega 3 and 3 times more Omega 6 than Soft White Wheat. Both Oats and Soft White Wheat have similar amounts of Carbohydrate, Energy and Fiber per 100g.