Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	128% 3700kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	634% 824g	101% 131g	130g per day for Men 19-50 years
Sugars	4.14% 3g	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Fiber	18.4% 7g	15.8% 6g	38g per day for Men 19-50 years
Protein	113% 63g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	466% 74.6mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	238% 3.1mg	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	155% 620μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	5% 50mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	47.8% 0.43mg	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	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	0% 0mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.84% 105g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 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, prepared with water, without salt 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, prepared with water, without salt:

• 1 kilogram of Cereals, CREAM OF RICE, dry has 2.2 times more Vitamin B1, 2.4 times more Vitamin B3 and 6.7 times more Vitamin B5 than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• 1 kilogram of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, 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, prepared with water, without salt:

• 1 kilogram of Cereals, CREAM OF RICE, dry has 5.7 times more Copper, 5.7 times more Iron, 3.8 times more Magnesium, more Manganese, 6.9 times more Phosphorus, 7.2 times more Potassium, 5.4 times more Selenium and 6.6 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 12.8 times more Calcium, 17 times more Sodium and 8 times more Water than Cereals, CREAM OF RICE, dry.
• 1 kilogram of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF RICE, dry has 6 times more Energy, 6.3 times more Carbohydrate and 3.4 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3, Omega 6 and Fiber in one kilogram.