Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Incaparina, dry mix (corn and soy flours), unprepared

Weight per 100 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 182g
• Incaparina, dry mix (corn and soy flours), unprepared: 26.4g

Incaparina, dry mix (corn and soy flours), unprepared have 6.9 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt, which is high in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt or Incaparina, dry mix (corn and soy flours), unprepared?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	12.3% 16g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	7.18% 2.73g	6.87% 2.6g	38g per day for Men 19-50 years
Protein	6.33% 3.55g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	NA	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	42.4% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.17% 0.067mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.073mg	0.63% 0.095mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	23% 229mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	111% 8.87mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	3.46% 14.5mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	18.4% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.27% 51mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	1.23% 42mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.27mg	0.07% 1.06mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	4.25% 157g	0.053% 1.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Incaparina, dry mix (corn and soy flours), unprepared:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.5 times more Vitamin B5 than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 4.8 times more Vitamin B3 and 5 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Incaparina, dry mix (corn and soy flours), unprepared have insufficient amounts of Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Incaparina, dry mix (corn and soy flours), unprepared:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.4 times more Calcium, 1.5 times more Iron and 79.8 times more Water than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2 times more Copper, 4 times more Magnesium, 2.7 times more Phosphorus, 6.5 times more Potassium and 13.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.2 times more Carbohydrate than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2.2 times more Fat and 1.6 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Energy and Fiber per 100 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Incaparina, dry mix (corn and soy flours), unprepared have insufficient amounts of Glucose and Sucrose in 100 kcal.