Comparing Nutrients in 1 kilogram Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	19% 550kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	84% 109g	101% 131g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0.7g	g per day for Men 19-50 years
Fiber	21% 8g	15.8% 6g	38g per day for Men 19-50 years
Protein	32.5% 18g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	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	105% 1.26mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	193% 770μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	97% 970mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	666% 53.3mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	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	53% 370mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.4% 866g	23% 844g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 3.1 times more Vitamin B5 and 1.2 times more Vitamin B9 than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.2 times more Vitamin B6 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt 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 1 kg.

Comparing minerals per 1 kilogram for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.5 times more Calcium, more Manganese, 2.1 times more Phosphorus, 3.7 times more Selenium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 5.7 times more Sodium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Copper, Iron, Magnesium and Water per 1 kg.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Potassium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 10.9 times more Sugars and 1.3 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.