Comparing Nutrients in 100 calories Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 100 calories

• Cereals, whole wheat hot natural cereal, dry: 29g
• Cereals ready-to-eat, rice, puffed, fortified: 25g

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

Discover which food has more nutrients per 100 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.13% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17% 22.3g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	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	7.3% 2.78g	1.1% 0.42g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	9.75% 0.12mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.75% 0.088mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.95% 1.43mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.35% 0.27mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.8% 0.11mg	1.44% 0.019mg	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	5.7% 23μg	1.2% 4.73μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	1.17% 11.7mg	0.15% 1.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.73μg	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	12.4% 0.99mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	1.5% 6.2mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	16.2% 0.37mg	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	16% 111mg	3.5% 24.4mg	700mg per day for Men 19-50 years
Potassium	3.35% 114mg	0.83% 28mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	4.75% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.039% 0.58mg	0.05% 0.75mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	2.33% 0.26mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	0.02% 0.75g	3700g per day for Men 19-50 years

Cereals, Whole Wheat Hot Natural Cereal, Dry VS Cereals Ready-to-eat, Rice, Puffed, Fortified Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, rice, puffed, fortified?

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

• 100 calories of Cereals, whole wheat hot natural cereal, dry have 3.4 times more Vitamin B5, 6.1 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 100 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 5.5 times more Vitamin B1, 5.1 times more Vitamin B2 and 6.1 times more Vitamin B3 than Cereals, whole wheat hot natural cereal, dry.
• 100 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 100 calories of Cereals, whole wheat hot natural cereal, dry have 3.2 times more Copper, 5.7 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus, 4 times more Potassium, 7.9 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 100 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 8 times more Iron than Cereals, whole wheat hot natural cereal, dry.
• 100 calories of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Magnesium and Potassium
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, whole wheat hot natural cereal, dry have 6.6 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber