Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, dry: 87.7g
• Cereals ready-to-eat, rice, puffed, fortified: 74.6g

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

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	NA	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	51.5% 67g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	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	22% 8.33g	3.34% 1.27g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, 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	29.2% 0.35mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	4.78% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	4.3% 0.056mg	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% 68.4μg	3.54% 14μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.45% 4.48mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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% 2.97mg	296% 23.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.44% 18.7mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	48.7% 1.1mg	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	47.5% 332mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	2.5% 84.3mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	14.2% 7.84μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.061% 2.24g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Dry VS Cereals Ready-to-eat, Rice, Puffed, Fortified Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, rice, puffed, fortified?

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

• 300 calories of Cereals, whole wheat hot natural cereal, dry have 3.4 times more Vitamin B5, 6.1 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 5.5 times more Vitamin B1, 5.1 times more Vitamin B2 and 6.1 times more Vitamin B3 than Cereals, whole wheat hot natural cereal, dry.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 300 calories of Cereals, whole wheat hot natural cereal, dry have 3.2 times more Copper, 5.7 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus, 4 times more Potassium, 7.9 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 8 times more Iron than Cereals, whole wheat hot natural cereal, dry.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Magnesium and Potassium
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, whole wheat hot natural cereal, dry have 6.6 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber