Comparing Nutrients in 500 calories Cereals ready-to-eat, wheat, puffed, fortified VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 500 calories

• Cereals ready-to-eat, wheat, puffed, fortified: 137g
• Cereals ready-to-eat, rice, puffed, fortified: 124g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, wheat, puffed, fortified or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	86% 112g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16% 6.04g	5.56% 2.1g	38g per day for Men 19-50 years
Protein	36% 20g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	303% 48.5mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	7.18% 0.093mg	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	11% 44μg	5.9% 23.6μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	23.4% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37μg	0.59% 23.6μg	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	544% 43.5mg	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	81% 1.87mg	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	69.7% 488mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	4.13% 141mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.5mg	0.25% 3.73mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.12g	0.1% 3.73g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat, Puffed, Fortified VS Cereals Ready-to-eat, Rice, Puffed, Fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, wheat, puffed, fortified or Cereals ready-to-eat, rice, puffed, fortified?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, wheat, puffed, fortified vs Cereals ready-to-eat, rice, puffed, fortified:

• 500 calories of Cereals ready-to-eat, wheat, puffed, fortified have 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals ready-to-eat, rice, puffed, fortified provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, wheat, puffed, fortified vs Cereals ready-to-eat, rice, puffed, fortified:

• 500 calories of Cereals ready-to-eat, wheat, puffed, fortified have 2.7 times more Copper, 6.4 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 3.4 times more Potassium, 12.9 times more Selenium and 2.5 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium and Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, wheat, puffed, fortified have 2.9 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber