Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, dry VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Dry Quick Oats	Recommended Dietary Allowance
Energy	128% 3700kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	634% 824g	521% 677g	130g per day for Men 19-50 years
Sugars	4.14% 3g	13.7% 9.9g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	18.4% 7g	266% 101g	38g per day for Men 19-50 years
Protein	113% 63g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	466% 74.6mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	730% 219μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.5% 290μg	80% 320μg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Dry Quick Oats	Recommended Dietary Allowance
Calcium	5% 50mg	45.5% 455mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	476% 4.3mg	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	543% 43.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	1404% 32.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3556% 1600μg	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	553% 3870mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.45% 6.68mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	249% 27.4mg	11mg per day for Men 19-50 years
Water	2.84% 105g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Dry Quick Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF RICE, dry versus 1 kg of Dry Quick Oats 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 Dry Quick Oats:

• 1 kilogram of Cereals, CREAM OF RICE, dry has 6.6 times more Vitamin B3 and 2 times more Vitamin B6 than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 2 times more Vitamin B5 and 3.8 times more Vitamin E than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Dry Quick Oats provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin E
• Both Cereals, CREAM OF RICE, dry as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, dry vs Dry Quick Oats:

• 1 kilogram of Cereals, CREAM OF RICE, dry has 6.6 times more Iron than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 9.1 times more Calcium, 1.8 times more Copper, 5.5 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Selenium and 2.4 times more Zinc than Cereals, CREAM OF RICE, dry.
• 1 kilogram of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF RICE, dry has 1.2 times more Carbohydrate than Dry Quick Oats.
• While 1 kg of Dry Regular and Quick Oats Cereals contains 13 times more Fat, 8.2 times more Saturated Fat, 4.2 times more Omega 3, 19.8 times more Omega 6, 14.4 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Dry Quick Oats offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3, Omega 6 and Fiber