Comparing Nutrients in 5 ounces Cereals, CREAM OF RICE, cooked with water, with salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	2.54% 73.7kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	11.6% 15g	130g per day for Men 19-50 years
Sugars	0.078% 0.057g	0.059% 0.043g	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	0.37% 0.14g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Cereals, CREAM OF WHEAT, regular (10 minute), 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	8.4% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.15% 0.11mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	1.64% 0.021mg	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	1.06% 4.25μg	6.02% 24μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.35% 134μg	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	70% 5.6mg	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	8.87% 0.2mg	0.062% 0.001mg	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	3.44% 24mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	0.71% 24mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF RICE, cooked with water, with salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• Cereals, CREAM OF RICE, cooked with water, with salt have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 1.6 times more Vitamin B2 and 5.7 times more Vitamin B9 than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF RICE, cooked with water, with salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• Cereals, CREAM OF RICE, cooked with water, with salt have 144 times more Manganese, 1.3 times more Sodium and 1.2 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 89 times more Calcium and 1.7 times more Magnesium than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have similar amounts of Copper, Iron, Phosphorus, Selenium and Water per 5 oz.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Potassium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 5 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.