Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Weight per 100 calories

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 200g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry: 28g

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 7.2 times more energy per unit of mass than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt, which is high in comparison to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt having low energy density.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	0.083% 0.06g	0.21% 0.16g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	2.63% 1g	3.07% 1.17g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	9.9% 0.13mg	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	6% 24μg	8.4% 33.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	17.4% 174mg	19.8% 198mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	6.27% 0.056mg	0.9mg per day for Men 19-50 years
Fluoride	4.67% 187μg	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	94% 7.5mg	116% 9.28mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	15.7% 0.36mg	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	4.3% 30mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	0.94% 32mg	1.25% 42.5mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.3% 34.4mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.33% 0.37mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.083% 3.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Vitamin B5 per 100 kcal.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.4 times more Copper and 56.9 times more Water than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 2.9 times more Sodium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Calcium, Iron, Magnesium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 2.4 times more Omega 3 and 1.2 times more Omega 6 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.