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

Weight per 100 calories

• Cereals ready-to-eat, rice, puffed, fortified: 25g
• Cereals ready-to-eat, wheat, puffed, fortified: 27.5g

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

Which food has more nutrients per 100 calories - Cereals ready-to-eat, rice, puffed, fortified or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.12g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.17% 0.055g	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	17% 22.3g	17% 22g	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	1.1% 0.42g	3.2% 1.2g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	7.2% 4.04g	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	54% 0.65mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.4% 0.45mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	2.85% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.44% 0.019mg	3.6% 0.047mg	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	1.2% 4.73μg	2.2% 8.8μg	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	0.15% 1.5mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	12.5% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.73μg	0.19% 7.4μg	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	99% 7.9mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.2mg	9.5% 40mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	21% 0.48mg	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	3.5% 24.4mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	0.83% 28mg	2.8% 96mg	3400mg per day for Men 19-50 years
Selenium	4.75% 2.6μg	61.5% 34μg	55μg per day for Men 19-50 years
Sodium	0.05% 0.75mg	0.073% 1.1mg	1500mg per day for Men 19-50 years
Zinc	2.33% 0.26mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.02% 0.75g	0.022% 0.82g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, wheat, puffed, fortified contain 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.9 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 kcal.
• 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 kcal.

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

• Cereals ready-to-eat, wheat, puffed, fortified contain 2.7 times more Copper, 6.4 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 3.4 times more Potassium, 12.9 times more Selenium and 2.5 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 per 100 kcal.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Calcium and Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, wheat, puffed, fortified contain 2.9 times more Fiber and 2.6 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 kcal.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.