Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Incaparina, dry mix (corn and soy flours), unprepared

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 909g
• Incaparina, dry mix (corn and soy flours), unprepared: 132g

Incaparina, dry mix (corn and soy flours), unprepared have 6.9 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt, which is high in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt or Incaparina, dry mix (corn and soy flours), unprepared?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.36g	7.6% 7.36g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	61.4% 80g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	34.4% 13g	38g per day for Men 19-50 years
Protein	31.7% 17.7g	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	NA	259% 2335μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.5% 0.88mg	212% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	223% 35.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.2mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	70% 0.91mg	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	68% 273μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	82.5% 1.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	2.42% 0.36mg	3.17% 0.47mg	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 WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	115% 1145mg	79% 792mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	89.4% 0.8mg	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	555% 44.4mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.7mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	92% 2.1mg	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	36.4% 255mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	0.35% 5.28mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.27mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	21.3% 786g	0.27% 9.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Incaparina, dry mix (corn and soy flours), unprepared:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.5 times more Vitamin B5 than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 4.8 times more Vitamin B3 and 5 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Incaparina, dry mix (corn and soy flours), unprepared have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Incaparina, dry mix (corn and soy flours), unprepared:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.4 times more Calcium, 1.5 times more Iron and 79.8 times more Water than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2 times more Copper, 4 times more Magnesium, 2.7 times more Phosphorus, 6.5 times more Potassium and 13.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.2 times more Carbohydrate than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2.2 times more Fat and 1.6 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Energy and Fiber per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Incaparina, dry mix (corn and soy flours), unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.