Comparing Nutrients in 1 pound Cereals, farina, unenriched, dry VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	57.7% 1674kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 354g	38% 49.5g	130g per day for Men 19-50 years
Sugars	NA	4.75% 3.45g	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	% 0.32g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	86% 48g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cereals, farina, enriched, 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	22.7% 0.27mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	33.5% 0.44mg	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	27.2% 109μg	87.3% 349μg	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	3.33% 0.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.75% 230μg	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	85% 6.8mg	302% 24mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	137% 3.14mg	38.7% 0.89mg	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	57% 399mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	194% 107μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	38% 572mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	1.3% 47.6g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, farina, unenriched, dry vs Cereals, farina, enriched, cooked with water, with salt:

• Cereals, farina, unenriched, dry have 1.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cereals, farina, unenriched, dry vs Cereals, farina, enriched, cooked with water, with salt:

• Cereals, farina, unenriched, dry have 1.9 times more Copper, 1.9 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium, 7.8 times more Selenium and 2.3 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 6.9 times more Calcium, 3.6 times more Iron, 42 times more Sodium and 8.2 times more Water than Cereals, farina, unenriched, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, farina, unenriched, dry have 7 times more Energy, 2.9 times more Omega 3, 1.7 times more Omega 6, 7.1 times more Carbohydrate, 2.4 times more Fiber and 5.8 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, unenriched, dry as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.