Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Cereals, CREAM OF RICE, cooked with water, with salt

Weight per 500 calories

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt: 1000g
• Cereals, CREAM OF RICE, cooked with water, with salt: 962g

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

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt or Cereals, CREAM OF RICE, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	85% 111g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	0.53% 0.38g	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	NA	g per day for Men 19-50 years
Fiber	13% 5g	2.53% 0.96g	38g per day for Men 19-50 years
Protein	26% 14.6g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	20% 0.26mg	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	42.5% 170μg	7.2% 29μg	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	1.33% 0.2mg	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cereals, CREAM OF RICE, cooked with water, with salt	Recommended Dietary Allowance
Calcium	89% 890mg	0.96% 9.6mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	36.3% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	23.7% 946μg	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	499% 40mg	476% 38mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.87% 29mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	60.2% 1.4mg	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	23% 160mg	23.4% 163mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	5.66% 192mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	111% 1663mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	23.6% 871g	22.7% 841g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, Regular (10 Minute), Cooked With Water, With Salt VS Cereals, CREAM OF RICE, Cooked With Water, With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt or Cereals, CREAM OF RICE, cooked with water, with salt?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Cereals, CREAM OF RICE, cooked with water, with salt:

• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.6 times more Vitamin B2 and 5.9 times more Vitamin B9 than Cereals, CREAM OF RICE, cooked with water, with salt.
• While 500 kcal of Cereals, CREAM OF RICE, cooked with water, with salt contain 1.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cereals, CREAM OF RICE, cooked with water, with salt provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B9
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Cereals, CREAM OF RICE, cooked with water, with salt:

• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 92.6 times more Calcium, 1.3 times more Copper and 1.7 times more Magnesium than Cereals, CREAM OF RICE, cooked with water, with salt.
• While 500 kcal of Cereals, CREAM OF RICE, cooked with water, with salt contain 138.5 times more Manganese and 1.3 times more Sodium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cereals, CREAM OF RICE, cooked with water, with salt contain similar levels of Iron, Phosphorus, Selenium, Zinc and Water per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Manganese
• 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Calcium and Magnesium
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 5.2 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cereals, CREAM OF RICE, cooked with water, with salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.