Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, dry VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Weight per 500 calories

• Cereals, CREAM OF WHEAT, instant, dry: 137g
• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 135g

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 WHEAT, instant, dry or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	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% 2.03g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	7.43% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	5.9% 1g	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	79.5% 103g	130g per day for Men 19-50 years
Sugars	0.75% 0.55g	0.37% 0.27g	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	% 0.27g	g per day for Men 19-50 years
Fiber	12% 4.5g	13.5% 5.14g	38g per day for Men 19-50 years
Protein	26% 14.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	204% 1832μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.44mg	11.2% 0.15mg	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	41% 164μg	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	1% 0.15mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.57% 0.68μg	0.56% 0.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	48.8% 488mg	82% 819mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	31% 0.28mg	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	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	8.7% 36.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	20% 141mg	22.2% 155mg	700mg per day for Men 19-50 years
Potassium	4.62% 157mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	49.7% 27.3μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.4% 14.7g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, Instant, Dry VS Cereals, CREAM OF WHEAT, Regular, 10 Minute Cooking, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, dry or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, instant, dry vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 500 calories of Cereals, CREAM OF WHEAT, instant, dry have more Vitamin A, 2.7 times more Vitamin B1, 6.1 times more Vitamin B2, 4.3 times more Vitamin B3, 16.7 times more Vitamin B6 and 3 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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 WHEAT, instant, dry vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 500 calories of Cereals, CREAM OF WHEAT, instant, dry have 1.3 times more Magnesium and 82.5 times more Sodium than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 500 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.7 times more Calcium than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain similar levels of Copper, Iron, Phosphorus, Selenium and Zinc per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry lack sufficient amounts of Magnesium
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have similar amounts of macro-nutrients per 500 kcal
• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.