Comparing Nutrients in 14 ounces Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	50.6% 1469kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	231% 300g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	2.2% 1.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	34.5% 13g	38g per day for Men 19-50 years
Protein	44.7% 25g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	591% 5322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	443% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	371% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	443% 71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	545% 7.1mg	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	28.8% 115μg	354% 1417μg	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	2.9% 0.44mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	2% 20mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	95% 0.86mg	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	1411% 113mg	1419% 114mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	NA	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	70.3% 492mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	1.1% 41.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF RICE, dry versus 14 oz of Cereals, CREAM OF WHEAT, instant, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 14 oz of Cereals, CREAM OF WHEAT, instant, dry contain more Vitamin A, 2.6 times more Vitamin B1, 9.3 times more Vitamin B2, 2.4 times more Vitamin B3, 9.2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 14 ounces of Cereals, CREAM OF RICE, dry have 1.2 times more Phosphorus and 1.2 times more Potassium than Cereals, CREAM OF WHEAT, instant, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, instant, dry contain 71.4 times more Calcium, 1.5 times more Magnesium and 95.2 times more Sodium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry contain similar levels of Copper, Iron, Selenium and Zinc per 14 ounces.
• 14 ounces of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, CREAM OF WHEAT, instant, dry contain 3.4 times more Omega 3, 6.2 times more Omega 6, 4.7 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3, Omega 6 and Fiber