Comparing Nutrients in 1 pound Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	58% 1678kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	19.8% 3.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 374g	267% 347g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	51% 28.6g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 34mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	37.7% 0.49mg	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	33% 132μg	137% 549μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	275% 2749mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	104% 0.93mg	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	1613% 129mg	1622% 130mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	NA	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	80.4% 562mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	1.34% 49.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Cereals, CREAM OF RICE, dry have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.5 times more Vitamin B2 and 4.2 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Cereals, CREAM OF RICE, dry have 1.3 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 121.2 times more Calcium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 3 times more Fat, 3.7 times more Omega 3, 6.7 times more Omega 6, 5.4 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.