Comparing Nutrients in 100 calories Cereals, WHEATENA, cooked with water, with salt VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Weight per 100 calories

• Cereals, WHEATENA, cooked with water, with salt: 170g
• Cereals, whole wheat hot natural cereal, cooked with water, with salt: 161g

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

Which food has more nutrients per 100 calories - Cereals, WHEATENA, cooked with water, with salt or Cereals, whole wheat hot natural cereal, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	17% 22g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	0.18% 0.13g	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	8.92% 3.4g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	6.14% 3.44g	5.76% 3.23g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.55% 0.019mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.87% 0.037mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	8.97% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.42% 0.071mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.48% 0.032mg	9.06% 0.12mg	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	3.8% 15.3μg	5.65% 22.6μg	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	6% 0.9mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.68μg	0.54% 0.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.097mg	15% 0.13mg	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	12% 0.95mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	8.47% 35.6mg	8.45% 35.5mg	420mg per day for Men 19-50 years
Manganese	60.2% 1.4mg	41% 0.94mg	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	14.5% 102mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	3.84% 131mg	3.37% 115mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.9% 145g	3.64% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, WHEATENA, cooked with water, with salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• Cereals, WHEATENA, cooked with water, with salt have 2.3 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 6.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals, WHEATENA, cooked with water, with salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• Cereals, WHEATENA, cooked with water, with salt have 12 times more Calcium, 1.5 times more Manganese and 1.5 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.4 times more Copper than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, WHEATENA, cooked with water, with salt have 1.3 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.