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

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	2.7% 78kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	1.5% 1.08g	0.14% 0.099g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.099g	g per day for Men 19-50 years
Fiber	3% 1.13g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.5% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	33.7% 0.44mg	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	27.3% 109μg	22% 88μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	13.7% 137mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	6.77% 0.061mg	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	94% 7.56mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	0% 0mg	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	7.5% 52.4mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	0.96% 32.6mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.23% 120g	3700g per day for Men 19-50 years

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

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 3.1 times more Vitamin B5 and 1.2 times more Vitamin B9 than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 3.2 times more Vitamin B6 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 5 oz.

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

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.5 times more Calcium, more Manganese, 2.1 times more Phosphorus, 3.7 times more Selenium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 5.7 times more Sodium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Copper, Iron, Magnesium and Water per 5 oz.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Potassium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 10.9 times more Sugars and 1.3 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.