Comparing Nutrients in 7 ounces Cereals, CREAM OF RICE, cooked with water, with salt VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18.3% 24g	130g per day for Men 19-50 years
Sugars	0.11% 0.079g	0.74% 0.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	0.76% 0.01mg	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	1.5% 5.95μg	2.98% 12μg	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	0.26% 0.04mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	98% 7.86mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	50% 1.15mg	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	4.8% 33.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Cooked Oats with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF RICE, cooked with water, with salt versus 7 oz of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt vs Cooked Oats with Salt:

• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have 4.6 times more Vitamin B3 and 5.4 times more Vitamin B6 than Cooked Oats with Salt.
• While 7 oz of Boiled Regular Oats with salt contain 4.1 times more Vitamin B5 than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cooked Oats with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B5
• 7 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF RICE, cooked with water, with salt vs Cooked Oats with Salt:

• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have 4.4 times more Iron and 2.4 times more Sodium than Cooked Oats with Salt.
• While 7 oz of Boiled Regular Oats with salt contain 2.2 times more Copper, 9 times more Magnesium, 4 times more Manganese, 4.5 times more Phosphorus, 3.5 times more Potassium, 1.8 times more Selenium and 6.3 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cooked Oats with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Regular Oats with salt contain 1.4 times more Energy, 24.6 times more Omega 6, 17 times more Fiber and 2.8 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Cooked Oats with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in seven ounces.