Comparing Nutrients in 300 calories Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Cereals, CREAM OF WHEAT, instant, dry

Weight per 300 calories

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 546g
• Cereals, CREAM OF WHEAT, instant, dry: 82g

Cereals, CREAM OF WHEAT, instant, dry have 6.7 times more energy per unit of mass than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt, which is high in comparison to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt having low energy density.

Which food has more nutrients per 300 calories - Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt or Cereals, CREAM OF WHEAT, instant, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	47.6% 62g	130g per day for Men 19-50 years
Sugars	5.7% 4.15g	0.45% 0.33g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0.33g	g per day for Men 19-50 years
Fiber	11.5% 4.36g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1099μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.3% 0.69mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	76.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.14mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	113% 1.46mg	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	105% 420μg	73% 293μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	53% 529mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	19.7% 0.18mg	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	363% 29mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38mg	6.64% 28mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	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	29% 202mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	3.7% 125mg	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	6.55% 98mg	31.2% 468mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	12.8% 472g	0.23% 8.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Cereals, CREAM OF WHEAT, instant, dry:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 3.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.8 times more Vitamin B6 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Cereals, CREAM OF WHEAT, instant, dry:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.8 times more Calcium, 1.3 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus, 1.3 times more Potassium, 4.3 times more Selenium, 1.6 times more Zinc and 55.4 times more Water than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain 4.8 times more Sodium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.

Comparison of macro-nutrients per 300 calories:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 12.6 times more Sugars and 1.6 times more Fiber than Cereals, CREAM OF WHEAT, instant, dry.
• While Cereals, CREAM OF WHEAT, instant, dry contain 1.8 times more Omega 3 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Cereals, CREAM OF WHEAT, instant, dry have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.