Comparing Nutrients in 1 kilogram Cereals, WHEATENA, cooked with water VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water	13%	8%	79%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, WHEATENA, cooked with water	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	19.3% 560kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	691% 898g	130g per day for Men 19-50 years
Sugars	NA	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	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	71% 27g	44.7% 17g	38g per day for Men 19-50 years
Protein	35.7% 20g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	57.7% 0.75mg	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	17.5% 70μg	47.5% 190μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	80% 800mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	70% 5.6mg	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	357% 8.22mg	652% 15mg	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	85.7% 600mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	23% 854g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water VS Cereals ready-to-eat, rice, puffed, fortified per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, WHEATENA, cooked with water versus 1 kg of Cereals ready-to-eat, rice, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, WHEATENA, cooked with water vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 260 times more Vitamin B1, 90 times more Vitamin B2, 64.2 times more Vitamin B3, 7.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cereals, WHEATENA, cooked with water.
• 1 kilogram of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cereals, WHEATENA, cooked with water as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, WHEATENA, cooked with water vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kilogram of Cereals, WHEATENA, cooked with water has 13.3 times more Calcium and 28.5 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 3.3 times more Copper, 56.6 times more Iron, 1.8 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, WHEATENA, cooked with water has 1.6 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 7.2 times more Energy, 7.6 times more Carbohydrate and 3.2 times more Protein than Cereals, WHEATENA, cooked with water.
• 1 kilogram of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy