Comparing Nutrients in 100 grams Cereals ready-to-eat, wheat, puffed, fortified VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	12.6% 364kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.41% 0.13g	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	61.2% 79.6g	69% 89.8g	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	11.6% 4.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, rice, 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	10.4% 0.52mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.77% 0.075mg	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	8% 32μg	4.75% 19μg	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, wheat, puffed, fortified	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	18.8% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27μg	0.48% 19μg	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	34.5% 145mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	76.3% 1.76mg	65.2% 1.5mg	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	50.7% 355mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat, puffed, fortified VS Cereals ready-to-eat, rice, puffed, fortified per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, wheat, puffed, fortified versus 100 g of Cereals ready-to-eat, rice, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, wheat, puffed, fortified vs Cereals ready-to-eat, rice, puffed, fortified:

• 100 grams of Cereals ready-to-eat, wheat, puffed, fortified have 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, wheat, puffed, fortified and Cereals ready-to-eat, rice, puffed, fortified provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, wheat, puffed, fortified vs Cereals ready-to-eat, rice, puffed, fortified:

• 100 grams of Cereals ready-to-eat, wheat, puffed, fortified have 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, wheat, puffed, fortified and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Iron and Manganese per 100 grams.
• 100 grams of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, wheat, puffed, fortified have 2.6 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 100 grams.