Comparing Nutrients in 100 grams 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	14% 402kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.63% 0.2g	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	69% 89.8g	61.2% 79.6g	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	4.47% 1.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	26.3% 14.7g	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	217% 2.6mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.3mg	221% 35.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	13% 0.17mg	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	4.75% 19μg	8% 32μg	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	0.6% 6mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	18.8% 0.17mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	0.68% 27μg	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	396% 31.7mg	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	76.3% 1.76mg	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	14% 98mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.