Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	8.5% 246kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	234% 304g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	1.1% 0.79g	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	% 0.28g	% 0.79g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	39.7% 15g	38g per day for Men 19-50 years
Protein	13% 7.3g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	102% 921μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	33% 0.43mg	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	61.5% 246μg	120% 480μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	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 WHEAT, instant, prepared with water, without salt	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	25.4% 254mg	241% 2405mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	246% 19.7mg	1419% 114mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	10.2% 71.4mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.05% 335g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have more Vitamin A and 2.9 times more Vitamin B6 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5 and 2 times more Vitamin B9 than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5
• 14 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 14.6 times more Sodium and 7.7 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 9.5 times more Calcium, 4.8 times more Copper, 5.8 times more Iron, 4.5 times more Magnesium, 6.4 times more Phosphorus, 6 times more Potassium, 5.7 times more Selenium and 5.2 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 6 times more Energy, 6.3 times more Omega 3, 6.2 times more Omega 6, 5.8 times more Carbohydrate, 6.3 times more Fiber and 5.7 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3, Omega 6 and Fiber