Comparing Nutrients in 14 ounces Cereals, farina, enriched, cooked with water, with salt VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	7.25% 210kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	238% 310g	130g per day for Men 19-50 years
Sugars	4.16% 3g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	20% 7.54g	38g per day for Men 19-50 years
Protein	13% 7.22g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	17.7% 0.23mg	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	76.4% 306μg	24% 95μg	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	1.06% 0.16mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	38.5% 385mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	5.03% 201μg	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	264% 21mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	120% 2.75mg	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	21% 147mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Cereals, farina, unenriched, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, farina, enriched, cooked with water, with salt versus 14 oz of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, farina, enriched, cooked with water, with salt vs Cereals, farina, unenriched, dry:

• 14 ounces of Cereals, farina, enriched, cooked with water, with salt have 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cereals, farina, unenriched, dry.
• While 14 oz of Cereals, farina, unenriched, dry contain 1.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cereals, farina, enriched, cooked with water, with salt vs Cereals, farina, unenriched, dry:

• 14 ounces of Cereals, farina, enriched, cooked with water, with salt have 6.9 times more Calcium, 3.6 times more Iron, 42 times more Sodium and 8.2 times more Water than Cereals, farina, unenriched, dry.
• While 14 oz of Cereals, farina, unenriched, dry contain 1.9 times more Copper, 1.9 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium, 7.8 times more Selenium and 2.3 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 14 ounces of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, farina, unenriched, dry contain 7 times more Energy, 7.1 times more Carbohydrate, 2.4 times more Fiber and 5.8 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy
• Both Cereals, farina, enriched, cooked with water, with salt as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.