Comparing Nutrients in 500 calories Cereals, CREAM OF RICE, cooked with water, with salt VS Cereals, farina, unenriched, dry

Weight per 500 calories

• Cereals, CREAM OF RICE, cooked with water, with salt: 962g
• Cereals, farina, unenriched, dry: 136g

Cereals, farina, unenriched, dry have 7.1 times more energy per unit of mass than Cereals, CREAM OF RICE, cooked with water, with salt, which is high in comparison to other foods. Cereals, CREAM OF RICE, cooked with water, with salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF RICE, cooked with water, with salt or Cereals, farina, unenriched, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	81.3% 106g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	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	2.53% 0.96g	6.78% 2.57g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	25.6% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	6.78% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	5.93% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.05% 0.079mg	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	7.2% 29μg	8.13% 32.5μg	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	1.3% 0.19mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	0.96% 9.6mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	12% 0.11mg	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	476% 38mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	4.2% 17.6mg	420mg per day for Men 19-50 years
Manganese	60.2% 1.4mg	41% 0.94mg	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	23.4% 163mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	3.75% 127mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	111% 1663mg	0.27% 4.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	22.7% 841g	0.38% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt vs Cereals, farina, unenriched, dry:

• Cereals, CREAM OF RICE, cooked with water, with salt have 8.4 times more Vitamin B1, 1.3 times more Vitamin B2, 10.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cereals, farina, unenriched, dry.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cereals, farina, unenriched, dry have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF RICE, cooked with water, with salt vs Cereals, farina, unenriched, dry:

• Cereals, CREAM OF RICE, cooked with water, with salt have 3.1 times more Copper, 18.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 409.2 times more Sodium, 2.1 times more Zinc and 59.1 times more Water than Cereals, farina, unenriched, dry.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cereals, farina, unenriched, dry have similar amounts of Selenium per 500 kcal.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Cereals, farina, unenriched, dry have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, farina, unenriched, dry contain 2.7 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cereals, farina, unenriched, dry have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Cereals, farina, unenriched, dry have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.