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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 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, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified provide similar amounts of Vitamin B6 per five ounces.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.2 times more Selenium and 27.9 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 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.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Magnesium per five ounces.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 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, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Fiber per five ounces.