Comparing Nutrients in 300 calories Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Weight per 300 calories

• Cereals, CREAM OF RICE, dry: 81g
• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 81g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals, CREAM OF RICE, dry or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	47.7% 62g	130g per day for Men 19-50 years
Sugars	0.34% 0.24g	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	8.1% 3.1g	38g per day for Men 19-50 years
Protein	9.12% 5.1g	15.2% 8.5g	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	34.5% 0.41mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.74% 0.088mg	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	5.88% 23.5μg	24.5% 98μg	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	0.59% 0.089mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.081μg	0.34% 0.41μg	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	0.41% 4.05mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18.6% 0.17mg	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	288% 23mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	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	14.4% 101mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.86mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.24% 8.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 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 300 kcal.
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.