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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Cereals, farina, unenriched, dry have 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.
• While Cereals, farina, enriched, cooked with water, with salt contain 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.

Comparison of macro-nutrients per 7 ounces:

• Cereals, farina, unenriched, dry have 7 times more Energy, 2.9 times more Omega 3, 1.7 times more Omega 6, 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.
• Both Cereals, farina, unenriched, dry as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.