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

Weight per 500 calories

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 135g
• Cereals, CREAM OF RICE, 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, regular, 10 minute cooking, dry or Cereals, CREAM OF RICE, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Cereals, CREAM OF RICE, dry	7%	1%	92%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	7.43% 0.12g	2.03% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	85.7% 111g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.56% 0.41g	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	% 0.27g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.14g	2.5% 0.95g	38g per day for Men 19-50 years
Protein	25.3% 14g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	20.3% 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	41% 164μg	9.8% 39μg	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	0.99% 0.15mg	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.68μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	82% 819mg	0.68% 6.76mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	36.6% 0.33mg	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	483% 38.6mg	480% 38.4mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	NA	60.7% 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	22.2% 155mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.38% 14g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.5 times more Vitamin B2 and 4.2 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• While 500 kcal of Cereals, CREAM OF RICE, dry contain 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Cereals, CREAM OF RICE, dry provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin B9
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Cereals, CREAM OF RICE, dry:

• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 121.2 times more Calcium than Cereals, CREAM OF RICE, dry.
• While 500 kcal of Cereals, CREAM OF RICE, dry contain 1.3 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Cereals, CREAM OF RICE, dry contain similar levels of Copper, Iron, Phosphorus and Selenium per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Cereals, CREAM OF RICE, dry lack sufficient amounts of Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 5.4 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Cereals, CREAM OF RICE, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, CREAM OF RICE, dry provide inadequate amounts of Fiber
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.