Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 500 calories

• Cereals, whole wheat hot natural cereal, dry: 146g
• 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, whole wheat hot natural cereal, dry or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	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	3% 2.92g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.85% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	8.02% 1.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	86% 112g	130g per day for Men 19-50 years
Sugars	0.85% 0.61g	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	36.5% 14g	5.56% 2.1g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	48.7% 0.58mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.7% 0.44mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.16mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	28.5% 114μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.92% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	5.85% 58.5mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	23.4% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	62% 4.96mg	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 178mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	203% 4.68mg	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	79% 554mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	16.7% 569mg	4.13% 141mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.92mg	0.25% 3.73mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.1% 3.73g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Dry VS Cereals Ready-to-eat, Rice, Puffed, Fortified Nutrients Per 500 Kcal

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

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

• 500 calories of Cereals, whole wheat hot natural cereal, dry have 3.4 times more Vitamin B5, 6.1 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 500 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 5.5 times more Vitamin B1, 5.1 times more Vitamin B2 and 6.1 times more Vitamin B3 than Cereals, whole wheat hot natural cereal, dry.
• 500 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cereals, whole wheat hot natural cereal, dry 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, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 500 calories of Cereals, whole wheat hot natural cereal, dry have 3.2 times more Copper, 5.7 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus, 4 times more Potassium, 7.9 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 500 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 8 times more Iron than Cereals, whole wheat hot natural cereal, dry.
• 500 calories of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Magnesium and Potassium
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, whole wheat hot natural cereal, dry have 6.6 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals, whole wheat hot natural cereal, dry 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