Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 962g
• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 139g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 6.9 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt, which is high in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.67% 3.56g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	4.18% 0.067g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	78% 101g	130g per day for Men 19-50 years
Sugars	4.5% 3.27g	0.98% 0.71g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.57g	g per day for Men 19-50 years
Fiber	17.7% 6.73g	16% 6.13g	38g per day for Men 19-50 years
Protein	32.3% 18g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.88mg	53% 8.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	9.86% 0.13mg	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	77% 308μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	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	3.85% 0.58mg	2.88% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	126% 1260mg	112% 1116mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	32.7% 0.29mg	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	599% 48mg	518% 41.4mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	15% 62.7mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	81.6% 1.88mg	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	78.3% 548mg	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	29% 433mg	0.65% 9.75mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	22.6% 838g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 3.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 1.7 times more Copper, 1.2 times more Magnesium, 2.4 times more Phosphorus, 44.4 times more Sodium, 1.3 times more Zinc and 52.7 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Calcium, Iron, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 1.4 times more Omega 3 and 1.4 times more Omega 6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Cereals, CREAM OF WHEAT, 1 minute cook time, dry have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.