Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.17% 0.37g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	16.3% 12g	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	% 0.28g	% 0.28g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 1 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	18% 0.22mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.1% 0.079mg	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	25.8% 103μg	29.8% 119μg	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	0.79% 0.12mg	1.06% 0.16mg	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, 1 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	49.6% 496mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	19.4% 0.17mg	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	233% 18.7mg	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	40.7% 0.94mg	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	15.3% 107mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.28% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.7 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.8 times more Vitamin B1 and 1.7 times more Vitamin B2 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs 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, stove-top, without salt and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of minerals per 14 oz
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per 14 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Potassium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 42.6 times more Sugars and 3.8 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Fat, Omega 3, Fructose, Glucose and Sucrose in 14 oz.