Comparing Nutrients in 500 calories Cereals ready-to-eat, rice, puffed, fortifiedVS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 500 calories

Cereals ready-to-eat, rice, puffed, fortified

124g

Cereals ready-to-eat, wheat, puffed, fortified

137g

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

Which food has more nutrients per 500 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

93%

Cereals ready-to-eat, wheat, puffed, fortified

15%

82%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, rice, puffed, fortifiedvs Cereals ready-to-eat, wheat, puffed, fortified

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.64%0.62g

Fat

1.7%1.65g

0.62 gvs1.65 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

0.86%0.27g

0.16 gvs0.27 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

NA gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86%112g

Carbohydrate

84%109g

112 gvs109 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.56%2.1g

Fiber

16%6.04g

2.1 gvs6.04 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.84g

Protein

36%20g

7.84 gvs20 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, rice, puffed, fortifiedvs Cereals ready-to-eat, wheat, puffed, fortified

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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269%3.23mg

Vitamin B1

298%3.57mg

Thiamine

3.23 mgvs3.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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172%2.24mg

Vitamin B2

190%2.47mg

Riboflavin

2.24 mgvs2.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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274%44mg

Vitamin B3

303%48.5mg

Niacin, nicotinic acid, niacinamide

44 mgvs48.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.96%0.4mg

Vitamin B5

14.2%0.71mg

Pantothenic acid

0.4 mgvs0.71 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.18%0.093mg

Vitamin B6

18%0.23mg

Pyridoxine

0.093 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.9%23.6μg

Vitamin B9

11%44μg

Folates and Folic Acid

23.6 μgvs44 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, rice, puffed, fortifiedvs Cereals ready-to-eat, wheat, puffed, fortified

0.75%7.46mg

Calcium

3.85%38.5mg

7.46 mgvs38.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.4%0.21mg

Copper

62.4%0.56mg

0.21 mgvs0.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.59%23.6μg

Fluoride

0.93%37μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

23.6 μgvs37 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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493%39.4mg

Iron

544%43.5mg

39.4 mgvs43.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.4%31mg

Magnesium

47.4%199mg

31 mgvs199 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81%1.87mg

Manganese

105%2.4mg

1.87 mgvs2.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.4%122mg

Phosphorus

69.7%488mg

122 mgvs488 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.13%141mg

Potassium

14%478mg

141 mgvs478 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.7%13μg

Selenium

307%169μg

13 μgvs169 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.25%3.73mg

Sodium

0.37%5.5mg

3.73 mgvs5.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.6%1.3mg

Zinc

29.5%3.24mg

1.3 mgvs3.24 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.73g

Water

0.11%4.12g

3.73 gvs4.12 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, rice, puffed, fortifiedVS Cereals, corn grits, yellow, regular and quick, unenriched, dryCereals ready-to-eat, wheat, puffed, fortifiedVS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, rice, puffed, fortifiedVS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, rice, puffed, fortified or Cereals ready-to-eat, wheat, puffed, fortified?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: