Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals, whole wheat hot natural cereal, dry

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, cooked with water, without salt: 484g
• Cereals, whole wheat hot natural cereal, dry: 87.7g

Cereals, whole wheat hot natural cereal, dry have 5.5 times more energy per unit of mass than Cereals, whole wheat hot natural cereal, cooked with water, without salt, which is high in comparison to other foods. Cereals, whole wheat hot natural cereal, cooked with water, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Cereals, whole wheat hot natural cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	50.7% 66g	130g per day for Men 19-50 years
Sugars	0.53% 0.39g	0.51% 0.37g	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	20.4% 7.74g	22% 8.33g	38g per day for Men 19-50 years
Protein	17.3% 9.68g	17.5% 9.82g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	29.2% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	26.4% 0.34mg	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	17% 67.7μg	17% 68.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.74% 1.16mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	44.6% 0.4mg	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	37.5% 3mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	122% 2.8mg	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	47.7% 334mg	47.5% 332mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.12% 1.75mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	11% 405g	0.23% 8.7g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, Without Salt VS Cereals, Whole Wheat Hot Natural Cereal, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Cereals, whole wheat hot natural cereal, dry?

Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals, whole wheat hot natural cereal, dry:

• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, whole wheat hot natural cereal, dry have similar amounts of vitamins per 300 kcal
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, whole wheat hot natural cereal, dry provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 300 calories.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals, whole wheat hot natural cereal, dry:

• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 46.6 times more Water than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, whole wheat hot natural cereal, dry contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 300 calories.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, whole wheat hot natural cereal, dry lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, whole wheat hot natural cereal, dry have similar amounts of macro-nutrients per 300 kcal
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, whole wheat hot natural cereal, dry offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, whole wheat hot natural cereal, dry provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.