Comparing Nutrients in 7 ounces Cereals, farina, enriched, cooked with water, with salt VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	3.63% 105kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	119% 155g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	8.85% 0.12mg	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	38.2% 153μg	12% 47.6μg	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	0.53% 0.079mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	19.2% 192mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 101μg	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	132% 10.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	59.8% 1.38mg	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	10.5% 73.4mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Cereals, farina, unenriched, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, farina, enriched, cooked with water, with salt versus 7 oz of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, farina, enriched, cooked with water, with salt vs Cereals, farina, unenriched, dry:

• 7 ounces of Cereals, farina, enriched, cooked with water, with salt have 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cereals, farina, unenriched, dry.
• While 7 oz of Cereals, farina, unenriched, dry contain 1.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cereals, farina, enriched, cooked with water, with salt vs Cereals, farina, unenriched, dry:

• 7 ounces of Cereals, farina, enriched, cooked with water, with salt have 6.9 times more Calcium, 3.6 times more Iron, 42 times more Sodium and 8.2 times more Water than Cereals, farina, unenriched, dry.
• While 7 oz of Cereals, farina, unenriched, dry contain 1.9 times more Copper, 1.9 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Potassium, 7.8 times more Selenium and 2.3 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 7 ounces of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, farina, unenriched, dry contain 7 times more Energy, 7.1 times more Carbohydrate, 2.4 times more Fiber and 5.8 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 7 ounces of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy
• Both Cereals, farina, enriched, cooked with water, with salt as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.