Comparing Nutrients in 300 calories Cereals ready-to-eat, rice, puffed, fortified VS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 300 calories

• Cereals ready-to-eat, rice, puffed, fortified: 74.6g
• Cereals ready-to-eat, wheat, puffed, fortified: 82.4g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, rice, puffed, fortified or Cereals ready-to-eat, wheat, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.52% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	3.34% 1.27g	9.54% 3.63g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.3mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.78% 0.24mg	8.54% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	10.8% 0.14mg	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	3.54% 14μg	6.6% 26.4μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	0.45% 4.48mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	0.56% 22.3μg	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	296% 23.7mg	327% 26mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.7mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	63% 1.45mg	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	10.4% 73mg	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	2.5% 84.3mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.84μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.067% 2.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, rice, puffed, fortified vs Cereals ready-to-eat, wheat, puffed, fortified:

• Cereals ready-to-eat, wheat, puffed, fortified contain 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, rice, puffed, fortified vs Cereals ready-to-eat, wheat, puffed, fortified:

• Cereals ready-to-eat, wheat, puffed, fortified contain 2.7 times more Copper, 6.4 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 3.4 times more Potassium, 12.9 times more Selenium and 2.5 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Iron per 300 kcal.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Calcium and Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, wheat, puffed, fortified contain 2.9 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.