Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	19.3% 560kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	552% 718g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	6.5% 4.7g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 3.9g	g per day for Men 19-50 years
Fiber	18.4% 7g	116% 44g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	69.2% 0.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	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	2.67% 0.4mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	104% 1040mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	229% 2.06mg	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	511% 41mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	594% 13.7mg	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	67% 470mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	23.3% 862g	3.12% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 8.2 times more Vitamin B1, 6.2 times more Vitamin B2, 10.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 9.3 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt has 7.5 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 8.5 times more Calcium, 5.7 times more Copper, 7.8 times more Iron, 6.6 times more Magnesium, 7.3 times more Manganese, 8.5 times more Phosphorus, 7 times more Potassium, 9.6 times more Sodium and 6.1 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 6.3 times more Energy, 6.2 times more Omega 3, 6.2 times more Omega 6, 6.1 times more Carbohydrate, 6.3 times more Fiber and 8.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber