Comparing Nutrients in 1 kilogram Cereals, farina, enriched, cooked with water, with salt VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	18.3% 530kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	11.8% 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	600% 780g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	NA	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	NA	g per day for Men 19-50 years
Fiber	21% 8g	50% 19g	38g per day for Men 19-50 years
Protein	32.5% 18g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	44.6% 0.58mg	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	60% 240μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	97% 970mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	12.7% 507μg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	301% 6.93mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	427% 235μg	55μg per day for Men 19-50 years
Sodium	84% 1260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.4% 866g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Cereals, farina, unenriched, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, enriched, cooked with water, with salt versus 1 kg of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, farina, enriched, cooked with water, with salt vs Cereals, farina, unenriched, dry:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cereals, farina, unenriched, dry.
• While 1 kg of Cereals, farina, unenriched, dry contains 1.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, enriched, cooked with water, with salt vs Cereals, farina, unenriched, dry:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 6.9 times more Calcium, 3.6 times more Iron, 42 times more Sodium and 8.2 times more Water than Cereals, farina, unenriched, dry.
• While 1 kg of Cereals, farina, unenriched, dry contains 1.9 times more Copper, 1.9 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium, 7.8 times more Selenium and 2.3 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, farina, unenriched, dry contains 7 times more Energy, 7.1 times more Carbohydrate, 2.4 times more Fiber and 5.8 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy
• Both Cereals, farina, enriched, cooked with water, with salt as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.