Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 83.6g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 546g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 6.5 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt. It has high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	2.1% 2g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	22.4% 16.3g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.38g	g per day for Men 19-50 years
Fiber	9.68% 3.68g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	8.4% 0.11mg	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	NA	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	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	1.73% 0.26mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	67% 669mg	68.7% 687mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	26.7% 0.24mg	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	311% 25mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	8.95% 37.6mg	10.4% 43.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	56% 1.3mg	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	20% 140mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	3.7% 125mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.39% 5.85mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	12.8% 472g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.6 times more Vitamin B2 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 2.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.4 times more Copper and 49.5 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.5 times more Omega 3, 1.5 times more Omega 6, 38.1 times more Sugars and 2.2 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.