Comparing Nutrients in 100 calories Cereals, CREAM OF RICE, dry VS Cereals, CREAM OF WHEAT, instant, dry

Weight per 100 calories

• Cereals, CREAM OF RICE, dry: 27g
• Cereals, CREAM OF WHEAT, instant, dry: 27.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals, CREAM OF RICE, dry or Cereals, CREAM OF WHEAT, instant, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.037g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.41% 0.006g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.11% 0.081g	0.15% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Fiber	0.5% 0.19g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.7% 366μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	30.5% 4.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.97% 0.15mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.05% 0.053mg	37.5% 0.49mg	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	1.96% 7.84μg	24.4% 98μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.023% 0.027μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	0.14% 1.35mg	9.75% 98mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	96% 7.7mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.2mg	2.2% 9.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	NA	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	4.8% 33.5mg	4.02% 28mg	700mg per day for Men 19-50 years
Potassium	1.14% 38.6mg	0.92% 31.4mg	3400mg per day for Men 19-50 years
Selenium	9.34% 5.14μg	9.94% 5.46μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.62mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	2.75% 0.3mg	2.43% 0.27mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	0.077% 2.84g	3700g per day for Men 19-50 years

Cereals, CREAM OF RICE, Dry VS Cereals, CREAM OF WHEAT, Instant, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, CREAM OF RICE, dry or Cereals, CREAM OF WHEAT, instant, dry?

Lets compare vitamin content per 100 calories of Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 100 kcal of Cereals, CREAM OF WHEAT, instant, dry contain more Vitamin A, 2.7 times more Vitamin B1, 9.4 times more Vitamin B2, 2.4 times more Vitamin B3, 9.3 times more Vitamin B6 and 12.4 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A and Vitamin B9
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, CREAM OF RICE, dry vs Cereals, CREAM OF WHEAT, instant, dry:

• 100 kcal of Cereals, CREAM OF WHEAT, instant, dry contain 72.2 times more Calcium, 1.5 times more Magnesium and 96.2 times more Sodium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry contain similar levels of Copper, Iron, Phosphorus, Selenium and Zinc per 100 calories.
• 100 calories of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium and Magnesium
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals, CREAM OF WHEAT, instant, dry contain 4.8 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, CREAM OF WHEAT, instant, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, CREAM OF RICE, dry provide inadequate amounts of Fiber
• Both Cereals, CREAM OF RICE, dry as well as Cereals, CREAM OF WHEAT, instant, dry provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.