Comparing Nutrients in 14 ounces 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, dry

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, dry	13%	4%	83%

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, dry	Recommended Dietary Allowance
Energy	7.66% 222kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	13.8% 2.35g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	219% 285g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	2.57% 1.87g	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	% 1.55g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	46% 17.5g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	82.3% 46g	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, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	27.5% 0.36mg	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	NA	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	1.06% 0.16mg	9.8% 1.47mg	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, dry	Recommended Dietary Allowance
Calcium	41.3% 413mg	350% 3501mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	91% 0.82mg	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	203% 16.2mg	1589% 127mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	236% 5.43mg	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	26.6% 187mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9% 135mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: 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, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt versus 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces 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, dry:

• 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 8.2 times more Vitamin B1, 6.2 times more Vitamin B2, 10.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 9.3 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E
• 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, dry have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces 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, dry:

• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 7.5 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 8.5 times more Calcium, 5.7 times more Copper, 7.8 times more Iron, 6.6 times more Magnesium, 7.3 times more Manganese, 8.5 times more Phosphorus, 7 times more Potassium, 9.6 times more Sodium and 6.1 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 6.3 times more Energy, 6.2 times more Omega 3, 6.2 times more Omega 6, 6.1 times more Carbohydrate, 6.3 times more Fiber and 8.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber