And to give you a better example on the oats. Let’s say I have 300 calories left with 30 carbs etc. so would it benefit me to eat the sugary cereal or 1/2 cup organic oats. Mainly asking if complex carbs settle way regular carbs do. If so, then carbs at night suck
Depends on what you mean by "benefit me".
If it is solely for fat loss, it won't really matter which you choose if they both leave you in a deficit.
I'd generally still recommend oats though as the fiber and micronutrients will be more beneficial health wise than what you would get from sugary cereal.
Also, oats will probably be more filling and leave you less likely to want something more afterwards compared to the cereal options.
Finally, I don't like to deal in strict yes or no, so I'd say the majority of the time oats would be the preferred option, but you could have cereal if you are really craving it one day, as long as it stays the allotted amount and doesn't push you over your deficit.
I am unsure what the bold necessarily is asking so sorry for not clarifying further.