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

Macros Ratio

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

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	127% 3690kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.6g	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	% 0.7g	g per day for Men 19-50 years
Fiber	50% 19g	21% 8g	38g per day for Men 19-50 years
Protein	189% 106g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cereals, farina, enriched, 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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.2% 4.16mg	51.2% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	74% 0.96mg	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	193% 770μg	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	7.33% 1.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	14% 140mg	97% 970mg	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	12.7% 507μg	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	666% 53.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	85.2% 1.96mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	427% 235μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	84% 1260mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.84% 105g	23.4% 866g	3700g per day for Men 19-50 years

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

• Cereals, farina, unenriched, dry have 1.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 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.
• Both Cereals, farina, unenriched, dry as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 1 kg.

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

• Cereals, farina, unenriched, dry have 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.
• While Cereals, farina, enriched, cooked with water, with salt contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, farina, unenriched, dry have 7 times more Energy, 2.9 times more Omega 3, 1.7 times more Omega 6, 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.
• Both Cereals, farina, unenriched, dry as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.