Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	21.4% 620kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	691% 898g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	42% 16g	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, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	35% 140μg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	7% 70mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	77.5% 6.2mg	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	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	99% 690mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	22.6% 836g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, rice, puffed, fortified per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, without salt 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, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 37.1 times more Vitamin B1, 36 times more Vitamin B2, 39.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified provide similar amounts of Vitamin B6 per one kilogram.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 1.2 times more Selenium and 27.9 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 2 times more Copper, 51.1 times more Iron, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Magnesium per one kilogram.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 6.5 times more Energy, 6.6 times more Carbohydrate and 3.2 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Fiber per one kilogram.