Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	2.44% 71kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	80% 104g	130g per day for Men 19-50 years
Sugars	0.059% 0.043g	1.1% 0.79g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	50.5% 0.66mg	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	4.25% 17μg	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	0.19% 0.028mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	12.3% 123mg	101% 1008mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	3.3% 132μg	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	66.3% 5.3mg	592% 47.3mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	80% 1.84mg	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	3.04% 21.3mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.42% 15.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 18.3 times more Vitamin B1, 22.5 times more Vitamin B2, 26.3 times more Vitamin B3, 8.5 times more Vitamin B5, 35.6 times more Vitamin B6, 10.1 times more Vitamin B9 and 16.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 7.9 times more Water than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 8.2 times more Calcium, 5.1 times more Copper, 8.9 times more Iron, 9 times more Magnesium, more Manganese, 16.8 times more Phosphorus, 9.6 times more Potassium, 7.1 times more Selenium, 20.7 times more Sodium and 10.2 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Comparison of macro-nutrients per 5 ounces:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 7.2 times more Energy, 6.7 times more Fat, 3 times more Omega 3, 5.8 times more Omega 6, 7 times more Carbohydrate, 8.4 times more Fiber and 8.1 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.