Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Composition

Energy

Protein 2.0 g · 8 kcal/100g

Fat 0.4 g · 3 kcal/100g

Carbs 10.7 g · 43 kcal/100g

Fiber 1.5 g

Water 87 g

Total energy 55 kcal

Energy is predominantly from carbs (79%); EFSA recommends 45–60% for a balanced diet

Total fat

0.4g

Saturated

0.1g

Monounsat.

0.0g

Polyunsat.

0.2g

Omega-3

0.01g

Omega-6

0.18g

Saturated fat is 1.5% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 16.6 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 93%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Lysine (93% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin C 0.0 mg

Vitamin E 0.0 mg

Vitamin K 0 µg

Thiamin (B1) 0.10 mg

Riboflavin (B2) 0.04 mg

Niacin (B3) 0.8 mg

Pantothenic (B5) 0.2 mg

Vitamin B6 0.02 mg

Folate (B9) 30 µg

Minerals

Calcium 126 mg

Iron 4.9 mg

Magnesium 8 mg

Phosphorus 28 mg

Potassium 23 mg

Sodium 4 mg

Zinc 0.3 mg

Copper 0.04 mg

Manganese 0.24 mg

Notable source of Iron (35% of EU NRV per 100 g). Score averages coverage across 17 tracked nutrients.