Comparing Nutrients in 5 ounces Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	18% 524kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	83.4% 108g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	14% 5.4g	38g per day for Men 19-50 years
Protein	16% 8.93g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	11.8% 0.15mg	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	43% 172μg	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, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	86% 859mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	32.4% 0.29mg	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	9.1% 38.3mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	5% 170mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Cereals, CREAM OF RICE, dry have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B6 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.5 times more Vitamin B2 and 4.2 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Cereals, CREAM OF RICE, dry have 1.3 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 121.2 times more Calcium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 3 times more Fat, 3.7 times more Omega 3, 6.7 times more Omega 6, 5.4 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, regular, 10 minute cooking, dry have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.