Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	8.5% 246kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	274% 356g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	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	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	14% 7.94g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	860% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	550% 7.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	876% 140mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	23% 0.3mg	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	14% 55.6μg	19% 75.4μg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	74.5% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.9% 75.4μg	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	30.8% 2.46mg	1573% 126mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	259% 5.95mg	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	39% 274mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, rice, puffed, fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt versus 14 oz of Cereals ready-to-eat, rice, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 14 oz of Cereals ready-to-eat, rice, puffed, fortified contain 37.1 times more Vitamin B1, 36 times more Vitamin B2, 39.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified provide similar amounts of Vitamin B6 per 14 ounces.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.2 times more Selenium and 27.9 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 14 oz of Cereals ready-to-eat, rice, puffed, fortified contain 2 times more Copper, 51.1 times more Iron, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Magnesium per 14 ounces.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, rice, puffed, fortified contain 6.5 times more Energy, 6.6 times more Carbohydrate and 3.2 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Fiber per 14 ounces.