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

Weight per 100 calories

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 182g
• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt: 161g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	16.2% 21g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Fiber	3.83% 1.45g	2.55% 0.97g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.6% 374μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.1% 0.12mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	2.65% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	38.3% 0.5mg	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	35% 140μg	25% 100μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.48% 0.073mg	0.22% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	17.6% 176mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	7.7% 0.069mg	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	121% 9.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	3.03% 12.7mg	2.3% 9.68mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	0% 0mg	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	9.6% 67.3mg	4.15% 29mg	700mg per day for Men 19-50 years
Potassium	1.23% 42mg	0.95% 32.3mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.3μg	10.3% 5.65μg	55μg per day for Men 19-50 years
Sodium	2.2% 32.7mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	2.5% 0.27mg	11mg per day for Men 19-50 years
Water	4.25% 157g	3.68% 136g	3700g per day for Men 19-50 years

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

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 3.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain more Vitamin A, 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.9 times more Vitamin B6 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 100 kcal.

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

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.7 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 5 times more Sodium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Copper and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 12.2 times more Sugars and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 1.8 times more Omega 3 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.