Comparing Nutrients in 7 ounces Cereals, farina, unenriched, dry VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	25.3% 732kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	0.082% 0.06g	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	9.92% 3.77g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	37.6% 21g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, 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	9.92% 0.12mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	7.26% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	2.3% 0.03mg	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	12% 47.6μg	8.43% 33.7μg	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	1.46% 0.22mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 188μg	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	37.2% 2.98mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.38mg	0.086% 0.002mg	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	25% 175mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	0.99% 33.7mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.56% 21g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, farina, unenriched, dry versus 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, farina, unenriched, dry vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 7 ounces of Cereals, farina, unenriched, dry have 3.6 times more Vitamin B2, 5.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, farina, unenriched, dry and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cereals, farina, unenriched, dry as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cereals, farina, unenriched, dry vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 7 ounces of Cereals, farina, unenriched, dry have 1.9 times more Copper, 2.6 times more Magnesium, 693 times more Manganese, 5.5 times more Phosphorus, 5.5 times more Potassium, 8.4 times more Selenium and 4.1 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 6.4 times more Calcium, 2.7 times more Iron, 43 times more Sodium and 8.3 times more Water than Cereals, farina, unenriched, dry.
• 7 ounces of Cereals, farina, unenriched, dry lack sufficient amounts of Calcium
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, farina, unenriched, dry have 7.4 times more Energy, 7.3 times more Carbohydrate, 3.8 times more Fiber and 7.3 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy and Fiber
• Both Cereals, farina, unenriched, dry as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.