Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	128% 3700kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	6.94% 2.22g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	40.7% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	634% 824g	581% 755g	130g per day for Men 19-50 years
Sugars	4.14% 3g	5.5% 4g	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	% 4g	g per day for Men 19-50 years
Fiber	18.4% 7g	87% 33g	38g per day for Men 19-50 years
Protein	113% 63g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1490% 13410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	934% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	466% 74.6mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	1374% 18mg	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	72.5% 290μg	893% 3570μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	5% 50mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	240% 2.16mg	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	3555% 284mg	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	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	177% 1240mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	2.84% 105g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF RICE, dry versus 1 kg of Cereals, CREAM OF WHEAT, instant, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 1 kg of Cereals, CREAM OF WHEAT, instant, dry contains more Vitamin A, 2.6 times more Vitamin B1, 9.3 times more Vitamin B2, 2.4 times more Vitamin B3, 9.2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 1 kilogram of Cereals, CREAM OF RICE, dry has 1.2 times more Phosphorus and 1.2 times more Potassium than Cereals, CREAM OF WHEAT, instant, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, dry contains 71.4 times more Calcium, 1.5 times more Magnesium and 95.2 times more Sodium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry contain similar levels of Copper, Iron, Selenium and Zinc per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, CREAM OF WHEAT, instant, dry contains 3.4 times more Omega 3, 6.2 times more Omega 6, 4.7 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3, Omega 6 and Fiber