Comparing Nutrients in 1 kilogram Cereals, farina, unenriched, dry VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	127% 3690kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	82% 107g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	NA	g per day for Men 19-50 years
Fiber	50% 19g	13% 5g	38g per day for Men 19-50 years
Protein	189% 106g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.2% 4.16mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	11.5% 0.15mg	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	60% 240μg	42.5% 170μg	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	0% 0IU	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	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	14% 140mg	89% 890mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.7% 946μg	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	188% 15mg	499% 40mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	0.43% 0.01mg	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	126% 880mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	427% 235μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.84% 105g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, unenriched, dry versus 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, farina, unenriched, dry vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 1 kilogram of Cereals, farina, unenriched, dry has 3.6 times more Vitamin B2, 5.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, farina, unenriched, dry and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cereals, farina, unenriched, dry as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, unenriched, dry vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 1 kilogram of Cereals, farina, unenriched, dry has 1.9 times more Copper, 2.6 times more Magnesium, 693 times more Manganese, 5.5 times more Phosphorus, 5.5 times more Potassium, 8.4 times more Selenium and 4.1 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 6.4 times more Calcium, 2.7 times more Iron, 43 times more Sodium and 8.3 times more Water than Cereals, farina, unenriched, dry.
• 1 kilogram of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, farina, unenriched, dry has 7.4 times more Energy, 7.3 times more Carbohydrate, 3.8 times more Fiber and 7.3 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy and Fiber
• Both Cereals, farina, unenriched, dry as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.