Comparing Nutrients in 5 ounces Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	16.7% 485kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	7.78% 1.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	98% 127g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	35.4% 13.5g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	28.3% 16g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	47.2% 0.57mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	27.6% 111μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.4% 1.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	60% 4.8mg	562% 45mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	76.7% 537mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry 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, dry 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, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Cereals, whole wheat hot natural cereal, dry have 2.9 times more Vitamin B5, 5.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 6.5 times more Vitamin B1, 6 times more Vitamin B2 and 7.2 times more Vitamin B3 than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry 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, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Cereals, whole wheat hot natural cereal, dry have 6.7 times more Calcium, 2.7 times more Copper, 4.9 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 3.4 times more Potassium, 6.7 times more Selenium and 2.6 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 9.4 times more Iron than Cereals, whole wheat hot natural cereal, dry.
• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, whole wheat hot natural cereal, dry have 4 times more Fat, 5.6 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per five ounces.