CALORIC DENSITY
Durum wheat
Oats
3.39
3.89
20076
20038
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 8g
Protein = 9g
Carbohydrates = 42g
Carbohydrates = 34g
Fat = 1g
Fat = 4g
Fiber = 0g
Fiber = 5g
Monounsaturated = 0g
Monounsaturated = 1g
Polyunsaturated = 1g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 1g
Protein 8g 9g Carbohydrate 42g 34g Fiber 0g 5g Fat 1g 4g Monounsat. Fat 0g 4g Polyunsat. Fat 1g 1g Saturated Fat 0g 1g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 5%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 0% 5% Vitamin K 0% 0%
Durum wheat are a good source of Thiamin, Niacin, Vitamin B6, Magnesium, Zinc, Iron. Durum wheat are a great source of Phosphorus. Oats are a good source of Thiamin, Magnesium, Zinc. Oats are a great source of Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 25%
Vitamin B1 = 39%
Vitamin B2 = 7%
Vitamin B2 = 7%
Vitamin B3 = 33%
Vitamin B3 = 4%
Vitamin B5 = 11%
Vitamin B5 = 14%
Vitamin B6 = 22%
Vitamin B6 = 6%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 25% 39% Vitamin B2 7% 7% Vitamin B3 33% 4% Vitamin B5 11% 14% Vitamin B6 22% 6% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 7%
Potassium = 6%
Calcium = 4%
Calcium = 6%
Magnesium = 24%
Magnesium = 26%
Phosphorus = 52%
Phosphorus = 46%
Iron = 35%
Iron = 40%
Manganese = 77%
Manganese = 110%
Selenium = 117%
Selenium = 0%
Copper = 33%
Copper = 32%
Zinc = 26%
Zinc = 22%
Sodium 0% 0% Potasium 7% 6% Calcium 4% 6% Magnesium 24% 26% Phosphorus 52% 46% Iron 35% 40% Manganese 77% 110% Selenium 117% 0% Copper 33% 32% Zinc 26% 22%
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