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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	21.3% 0.28mg	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	43% 172μg	10.3% 41μg	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	0.59% 0.71μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	86% 859mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	38.4% 0.35mg	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	507% 40.5mg	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	63.7% 1.46mg	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	23.3% 163mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Cereals, CREAM OF RICE, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry versus 5 oz of Cereals, CREAM OF RICE, dry to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 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 WHEAT, regular, 10 minute cooking, dry and Cereals, CREAM OF RICE, 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