Comparing Nutrients in 1 kilogram Cereals, WHEATENA, cooked with water, with salt VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	20.3% 590kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	105% 137g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	1.1% 0.8g	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	52.6% 20g	42% 16g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, 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	9.17% 0.11mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	56% 0.73mg	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	22.5% 90μg	35% 140μg	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	35.3% 5.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	80% 800mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	92% 0.83mg	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	70% 5.6mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	355% 8.17mg	253% 5.83mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 854g	22.6% 836g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, WHEATENA, cooked with water, with salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• Cereals, WHEATENA, cooked with water, with salt have 2.2 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 6.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, WHEATENA, cooked with water, with salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• Cereals, WHEATENA, cooked with water, with salt have 11.4 times more Calcium, 1.4 times more Manganese and 1.4 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.5 times more Copper than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, WHEATENA, cooked with water, with salt have 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 1 kg.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.