Comparing Nutrients in 5 ounces Cereals ready-to-eat, rice, puffed, fortified VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	19.6% 570kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	0.16% 0.11g	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	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	16% 8.93g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	7.96% 0.1mg	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	6.73% 27μg	4.96% 20μg	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	NA	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	562% 45mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	20% 139mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Cereals, whole wheat hot natural cereal, cooked with water, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, rice, puffed, fortified versus 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have 37.1 times more Vitamin B1, 36 times more Vitamin B2, 39.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, whole wheat hot natural cereal, cooked with water, without salt provide similar amounts of Vitamin B6 per five ounces.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have 2 times more Copper, 51.1 times more Iron, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 27.9 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, whole wheat hot natural cereal, cooked with water, without salt contain similar levels of Magnesium and Selenium per five ounces.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have 6.5 times more Energy, 6.6 times more Carbohydrate and 3.2 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, whole wheat hot natural cereal, cooked with water, without salt offer comparable quantities of Fiber per five ounces.