Comparing Nutrients in 500 calories Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, dry

Weight per 500 calories

• Cereals, CREAM OF RICE, dry: 135g
• Cereals, CREAM OF WHEAT, instant, dry: 137g

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

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF RICE, dry or Cereals, CREAM OF WHEAT, instant, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	2.03% 0.032g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	5.56% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	79.3% 103g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	0.75% 0.55g	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	% 0.55g	g per day for Men 19-50 years
Fiber	2.5% 0.95g	12% 4.5g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	204% 1832μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	152% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	188% 2.44mg	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	9.8% 39μg	122% 488μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.99% 0.15mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	0.57% 0.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	0.68% 6.76mg	48.8% 488mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	32.8% 0.3mg	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	480% 38.4mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	24% 168mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	4.62% 157mg	3400mg per day for Men 19-50 years
Selenium	46.7% 25.7μg	49.7% 27.3μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.38% 14.2g	3700g per day for Men 19-50 years

Cereals, CREAM OF RICE, Dry VS Cereals, CREAM OF WHEAT, Instant, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF RICE, dry or Cereals, CREAM OF WHEAT, instant, dry?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 500 kcal of Cereals, CREAM OF WHEAT, instant, dry contain more Vitamin A, 2.7 times more Vitamin B1, 9.4 times more Vitamin B2, 2.4 times more Vitamin B3, 9.3 times more Vitamin B6 and 12.4 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A and Vitamin B9
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 500 kcal of Cereals, CREAM OF WHEAT, instant, dry contain 72.2 times more Calcium, 1.5 times more Magnesium and 96.2 times more Sodium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry contain similar levels of Copper, Iron, Phosphorus, Selenium and Zinc per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium and Magnesium
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals, CREAM OF WHEAT, instant, dry contain 4.8 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, dry provide inadequate amounts of Fiber
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.