Comparing Nutrients in 5 ounces Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	18% 524kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	82.3% 107g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.78% 0.57g	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	% 0.57g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	16% 8.93g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	211% 1901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	195% 2.53mg	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	10.3% 41μg	127% 506μg	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	1.04% 0.16mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	34% 0.31mg	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	504% 40.3mg	507% 40.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	NA	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	25% 176mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF RICE, dry versus 5 oz of Cereals, CREAM OF WHEAT, instant, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain more Vitamin A, 2.6 times more Vitamin B1, 9.3 times more Vitamin B2, 2.4 times more Vitamin B3, 9.2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 5 ounces of Cereals, CREAM OF RICE, dry have 1.2 times more Phosphorus and 1.2 times more Potassium than Cereals, CREAM OF WHEAT, instant, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain 71.4 times more Calcium, 1.5 times more Magnesium and 95.2 times more Sodium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry contain similar levels of Copper, Iron, Selenium and Zinc per five ounces.
• 5 ounces of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, CREAM OF WHEAT, instant, dry contain 3.4 times more Omega 3, 6.2 times more Omega 6, 4.7 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3, Omega 6 and Fiber