Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	118% 3420kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	55% 9.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 752g	691% 898g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	250% 95g	44.7% 17g	38g per day for Men 19-50 years
Protein	200% 112g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	333% 4mg	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	195% 780μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	87.3% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	40% 400mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	509% 4.6mg	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	424% 34mg	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	290% 1220mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1391% 32mg	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	541% 3790mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	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	242% 26.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.68% 99g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry 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, dry 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, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 2.9 times more Vitamin B5, 5.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 6.5 times more Vitamin B1, 6 times more Vitamin B2 and 7.2 times more Vitamin B3 than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry 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, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 6.7 times more Calcium, 2.7 times more Copper, 4.9 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 3.4 times more Potassium, 6.7 times more Selenium and 2.6 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 9.4 times more Iron than Cereals, whole wheat hot natural cereal, dry.
• 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, whole wheat hot natural cereal, dry has 4 times more Fat, 5.6 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per one kilogram.