Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, dry VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Weight per 500 calories

• Cereals, CREAM OF WHEAT, instant, dry: 137g
• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt: 807g

Cereals, CREAM OF WHEAT, instant, dry have 5.9 times more energy per 100g than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt. It has high energy density when compared to other foods. Cereals, CREAM OF WHEAT, instant, prepared with water, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, dry or Cereals, CREAM OF WHEAT, instant, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	81% 105g	130g per day for Men 19-50 years
Sugars	0.75% 0.55g	0.78% 0.56g	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	% 0.55g	% 0.56g	g per day for Men 19-50 years
Fiber	12% 4.5g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	26% 14.5g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	204% 1832μg	208% 1871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	192% 2.5mg	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	122% 488μg	125% 500μg	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	1% 0.15mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	0.67% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	48.8% 488mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	38.5% 0.35mg	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	488% 39mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	20% 141mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	4.62% 157mg	4.74% 161mg	3400mg per day for Men 19-50 years
Selenium	49.7% 27.3μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	55% 823mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, instant, dry vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of vitamins per 500 kcal
• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, instant, dry vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 47.9 times more Water than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium, Sodium and Zinc per 500 kcal.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of macro-nutrients per 500 kcal
• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.