Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Cereals oats regular and quick unenriched cooked with water (includes boiling and microwaving) without salt
100 grams (100g)

#2 - Cereals oats regular and quick unenriched cooked with water (includes boiling and microwaving) without salt
1 cup (234g)

Food Number#1#2#3
Serving Size (Grams)100g234gg
Macronutrients
Calories71166
Fat (%DV)1.52g
(2%)
3.56g
(5%)
g
(%)
Saturated Fat (%DV)0.31g
(2%)
0.725g
(4%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)12g
(4%)
28.1g
(9%)
g
(%)
Fiber (%DV)1.7g
(7%)
4g
(16%)
g
(%)
Net-Carbs10.3g24.1gg
Sugar0.3g0.6gg
Protein2.5g
(5%)
5.9g
(12%)
g
(%)
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene0μg0μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.076mg
(5%)
0.178mg
(12%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.016mg
(1%)
0.037mg
(2%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.225mg
(1%)
0.527mg
(3%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.311mg
(3%)
0.728mg
(7%)
mg
(%)
Vitamin B6 (%DV)0.005mg
(0%)
0.012mg
(1%)
mg
(%)
Vitamin B9 (%DV)
Folate
6μg
(2%)
14.04μg
(4%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate6μg14.04μgμg
Dietary Folate Equivalents6μg14.04μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)0.08mg
(0%)
0.19mg
(1%)
mg
(%)
Vitamin K (%DV)0.3μg
(0%)
0.7μg
(1%)
μg
(%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
7.4mg
(1%)
17.32mg
(3%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin180μg421.2μgμg
Minerals
Calcium (%DV)9mg
(1%)
21.06mg
(2%)
mg
(%)
Copper (%DV)0.074mg
(4%)
0.173mg
(9%)
mg
(%)
Iron (%DV)0.9mg
(5%)
2.11mg
(12%)
mg
(%)
Potassium (%DV)70mg
(2%)
163.8mg
(5%)
mg
(%)
Phosphorus (%DV)77mg
(8%)
180.18mg
(18%)
mg
(%)
Magnesium (%DV)27mg
(7%)
63.18mg
(16%)
mg
(%)
Manganese (%DV)0.58mg
(29%)
1.357mg
(68%)
mg
(%)
Sodium (%DV)4mg
(0%)
9mg
(0%)
mg
(%)
Selenium (%DV)5.4μg
(8%)
12.64μg
(18%)
μg
(%)
Zinc (%DV)1mg
(7%)
2.34mg
(16%)
mg
(%)
Carbs and Sugars
Starch11.6g27.14gg
Sucrose0.25g0.59gg
Glucose0g0gg
Fructose0g0gg
Lactose0g0gg
Maltose0g0gg
Galactose0.02g0.05gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.030.03
Omega 6 to Omega 3 Ratio3030
Total Omega 3s18mg42mgmg
18D3 Linolenic18mg42mgmg
18D3CN3 Alpha Linolenic(ALA)18mg42mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s540mg1264mgmg
18D2541mg1266mgmg
18D2CN6 Linoleic (LA)540mg1264mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
54mg
(8%)
126mg
(18%)
mg
(%)
Isoleucine
(%RDI)
116mg
(8%)
271mg
(19%)
mg
(%)
Leucine
(%RDI)
216mg
(8%)
505mg
(18%)
mg
(%)
Lysine
(%RDI)
135mg
(6%)
316mg
(15%)
mg
(%)
Methionine
(%RDI)
46mg
(6%)
108mg
(15%)
mg
(%)
Phenylalanine
(%RDI)
142mg
(16%)
332mg
(38%)
mg
(%)
Threonine
(%RDI)
96mg
(9%)
225mg
(21%)
mg
(%)
Tryptophan
(%RDI)
40mg
(14%)
94mg
(34%)
mg
(%)
Valine
(%RDI)
160mg
(9%)
374mg
(21%)
mg
(%)
More Amino Acids
Arginine167mg391mgmg
Alanine124mg290mgmg
Aspartic Acid302mg707mgmg
Cystine
(%RDI)
97mg
(34%)
227mg
(79%)
mg
(%)
Glutamic Acid623mg1458mgmg
Glycine147mg344mgmg
Proline96mg225mgmg
Serine151mg353mgmg
Tyrosine
(%RDI)
101mg
(12%)
236mg
(27%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash0.34g0.8gg
Water83.61g195.65gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride71.6μg167.54μgμg
Stats
Percent of
Daily Calorie Target
3.55%8.3%%
Percent Water83.6%195.7%%
Protein to Carb Ratio (g/g)0.210.21

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.