Comparing Nutrients in 7 ounces Cereals ready-to-eat, rice, puffed, fortified VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	27.5% 798kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	122% 158g	130g per day for Men 19-50 years
Sugars	NA	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	8.88% 3.37g	23% 8.73g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, wheat, 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	430% 5.16mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	26% 0.34mg	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	9.43% 37.7μg	16% 63.5μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	1.34% 53.6μg	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	786% 63mg	786% 63mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	151% 3.5mg	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	27.8% 194mg	101% 704mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	444% 244μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Cereals ready-to-eat, wheat, puffed, fortified:

• Cereals ready-to-eat, wheat, puffed, fortified contain 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Cereals ready-to-eat, wheat, puffed, fortified:

• Cereals ready-to-eat, wheat, puffed, fortified contain 4.7 times more Calcium, 2.4 times more Copper, 5.8 times more Magnesium, 3.6 times more Phosphorus, 3.1 times more Potassium, 11.7 times more Selenium and 2.3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Iron and Manganese per 7 oz.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, wheat, puffed, fortified contain 2.4 times more Fat, 2.6 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, wheat, puffed, fortified have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.