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  6. Spanish rice vs. Cereals ready-to-eat, Post, Waffle Crisp

Spanish rice vs. Cereals ready-to-eat, Post, Waffle Crisp — In-Depth Nutrition Comparison

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Important differences between spanish rice and cereals ready-to-eat, Post, Waffle Crisp

  • Spanish rice has less vitamin B12, vitamin B6, vitamin B2, iron, vitamin B3, vitamin B1, folate, zinc, vitamin A, and phosphorus.
  • Cereals ready-to-eat, Post, Waffle Crisp's daily need coverage for vitamin B12 is 205% more.

The food varieties used in the comparison are Restaurant, Mexican, spanish rice and Cereals ready-to-eat, Post, Waffle Crisp.

Infographic

Spanish rice vs Cereals ready-to-eat, Post, Waffle Crisp infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 7.2% 19% 338% 67% 205% 102% 78% 0% 109%
Contains less SodiumSodium -11.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +453.8%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +682.6%
Contains more CopperCopper +207.7%
Contains more ZincZinc +1462.5%
Contains more PhosphorusPhosphorus +315.8%
Contains more SeleniumSelenium +168.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 247% 8% 50% 313% 323% 313% 0% 392% 625% 3% 250% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +983.3%
Contains more Vitamin AVitamin A +12233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +583.1%
Contains more Vitamin B2Vitamin B2 +1791.9%
Contains more Vitamin B3Vitamin B3 +602.3%
Contains more Vitamin B6Vitamin B6 +1973.2%
Contains more Vitamin B12Vitamin B12 +6150%
Contains more FolateFolate +566%
Contains more CholineCholine +70.3%

All nutrients comparison - raw data values

Nutrient Spanish rice Cereals ready-to-eat, Post, Waffle Crisp DV% diff.
Vitamin B12 0.08µg 5µg 205%
Vitamin B6 0.082mg 1.7mg 124%
Vitamin B2 0.074mg 1.4mg 102%
Iron 1.15mg 9mg 98%
Vitamin B3 2.378mg 16.7mg 90%
Vitamin B1 0.183mg 1.25mg 89%
Vitamin A 6µg 740µg 82%
Folate 50µg 333µg 71%
Zinc 0.48mg 7.5mg 64%
Phosphorus 57mg 237mg 26%
Selenium 7.4µg 19.9µg 23%
Carbs 31.16g 83g 17%
Vitamin D 0IU 133IU 17%
Vitamin D 0µg 3.3µg 17%
Manganese 0.39mg 17%
Copper 0.065mg 0.2mg 15%
Magnesium 13mg 72mg 14%
Fiber 1.2g 4.4g 13%
Starch 27.55g 11%
Vitamin K 13µg 1.2µg 10%
Calories 185kcal 390kcal 10%
Phenylalanine 153mg 9%
Vitamin B5 0.415mg 8%
Protein 3.28g 6.6g 7%
Polyunsaturated fat 2.317g 1.7g 4%
Potassium 116mg 212mg 3%
Sodium 528mg 596mg 3%
Choline 9.1mg 15.5mg 1%
Fructose 0.42g 1%
Vitamin E 0.6mg 0.4mg 1%
Fats 5.29g 5g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 29.96g 78.6g N/A
Calcium 20mg 24mg 0%
Sugar 1.3g 34.7g N/A
Trans fat 0.07g 0.5g N/A
Saturated fat 1.005g 0.9g 0%
Monounsaturated fat 1.511g 1.7g 0%
Tryptophan 0.044mg 0%
Threonine 0.098mg 0%
Isoleucine 0.109mg 0%
Leucine 0.24mg 0%
Lysine 0.131mg 0%
Methionine 0.071mg 0%
Valine 0.137mg 0%
Histidine 0.071mg 0%
Omega-3 - ALA 0.238g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.052g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
7% 5% 83% 3% 3%
Protein: 6.6 g
Fats: 5 g
Carbs: 83 g
Water: 2.5 g
Other: 2.9 g
Contains more WaterWater +2241.6%
Contains more ProteinProtein +101.2%
Contains more CarbsCarbs +166.4%
Contains more OtherOther +67.6%
~equal in Fats ~5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
21% 40% 40%
Saturated fat: Sat. Fat 0.9 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.7 g
Contains more Poly. FatPolyunsaturated fat +36.3%
Contains less Sat. FatSaturated fat -10.4%
Contains more Mono. FatMonounsaturated fat +12.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/nutrients
  2. Cereals ready-to-eat, Post, Waffle Crisp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174628/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.