Comparing Nutrients in 1 pound Cereals, CREAM OF RICE, dry VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cooked Oats	Recommended Dietary Allowance
Energy	58% 1678kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 374g	42% 54.4g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	1.7% 1.22g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	51% 28.6g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cooked Oats	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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 34mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	1.74% 0.023mg	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	6.8% 27.2μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cooked Oats	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.1% 325μg	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	51% 4.1mg	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	114% 2.63mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Cooked Oats per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF RICE, dry versus 1 lb of Cooked Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, CREAM OF RICE, dry vs Cooked Oats:

• 1 pound of Cereals, CREAM OF RICE, dry has 6.7 times more Vitamin B1, 8.1 times more Vitamin B2, 33.2 times more Vitamin B3, 1.8 times more Vitamin B5, 39 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cooked Oats.
• 1 pound of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, CREAM OF RICE, dry as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, CREAM OF RICE, dry vs Cooked Oats:

• 1 pound of Cereals, CREAM OF RICE, dry has 3.3 times more Copper, 31.6 times more Iron, 1.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium and 3.5 times more Selenium than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 8 times more Water than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cooked Oats contain similar levels of Magnesium and Zinc per one pound.
• Both Cereals, CREAM OF RICE, dry as well as Boiled Regular Oats lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF RICE, dry has 5.2 times more Energy, 6.9 times more Carbohydrate and 2.5 times more Protein than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 4.9 times more Omega 6 and 2.4 times more Fiber than Cereals, CREAM OF RICE, dry.
• 1 pound of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, CREAM OF RICE, dry as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in one pound.