Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Weight per 100 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 179g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 192g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.88% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15% 19.4g	130g per day for Men 19-50 years
Sugars	0.17% 0.13g	0.9% 0.65g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.13g	g per day for Men 19-50 years
Fiber	3.3% 1.25g	3.54% 1.35g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	6.46% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	6.66% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.54% 0.48mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	4.9% 0.063mg	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% 51.8μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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% 0.071mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	25% 252mg	1000mg per day for Men 19-50 years
Copper	7.14% 0.064mg	11% 0.1mg	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	91% 7.3mg	120% 9.58mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	19% 0.43mg	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	12% 84mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.05% 60.7mg	5.77% 86.5mg	1500mg per day for Men 19-50 years
Zinc	3.57% 0.39mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	4.16% 154g	4.53% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.4 times more Vitamin B2 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 1.3 times more Vitamin B5 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 1.4 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Sodium and 1.3 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have similar amounts of Magnesium, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 1.8 times more Omega 3, 1.9 times more Omega 6 and 1.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 kcal.