Comparing Nutrients in 5 ounces Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	3.03% 88kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	7.78% 1.32g	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	82% 107g	130g per day for Men 19-50 years
Sugars	0.16% 0.11g	0.82% 0.6g	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, whole wheat hot natural cereal, dry	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	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	42.6% 0.55mg	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	27.6% 111μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	72% 0.65mg	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	11% 0.88mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	76.7% 537mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals, whole wheat hot natural cereal, dry 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, whole wheat hot natural cereal, dry 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, whole wheat hot natural cereal, dry:

• 5 oz of Cereals, whole wheat hot natural cereal, dry contain 5.7 times more Vitamin B1, 6 times more Vitamin B2, 5.5 times more Vitamin B3, 5.4 times more Vitamin B6, 5.6 times more Vitamin B9, 5.5 times more Vitamin E and 6 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, whole wheat hot natural cereal, dry 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, whole wheat hot natural cereal, dry:

• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 8.4 times more Water than Cereals, whole wheat hot natural cereal, dry.
• While 5 oz of Cereals, whole wheat hot natural cereal, dry contain 5.7 times more Calcium, 5.5 times more Copper, 5.5 times more Iron, 5.5 times more Magnesium, 5.5 times more Phosphorus, 5.5 times more Potassium, 5.5 times more Selenium and 5.5 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, whole wheat hot natural cereal, dry contain 5.5 times more Energy, 5 times more Fat, 5 times more Omega 3, 5 times more Omega 6, 5.5 times more Carbohydrate, 5.9 times more Fiber and 5.6 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6