Comparing Nutrients in 14 ounces Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	9.7% 282kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	243% 316g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	8.36% 3.18g	46% 17.5g	38g per day for Men 19-50 years
Protein	12% 6.8g	104% 58.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, wheat, 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	28.4% 0.34mg	860% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	550% 7.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	876% 140mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.65% 0.18mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	52% 0.67mg	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	27.8% 111μg	31.8% 127μg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	5.56% 222μg	2.68% 107μg	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	28.3% 2.26mg	1573% 126mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	303% 6.97mg	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	11.3% 79.4mg	201% 1409mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	888% 489μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	85% 9.37mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt VS Cereals ready-to-eat, wheat, puffed, fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt versus 14 oz of Cereals ready-to-eat, wheat, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Cereals ready-to-eat, wheat, puffed, fortified:

• 14 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 30.2 times more Vitamin B1, 31 times more Vitamin B2, 44.2 times more Vitamin B3, 11.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Cereals ready-to-eat, wheat, puffed, fortified provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Cereals ready-to-eat, wheat, puffed, fortified:

• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 55.8 times more Sodium and 27.6 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• While 14 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 28 times more Calcium, more Copper, 55.6 times more Iron, 20.7 times more Magnesium, 47.4 times more Manganese, 17.8 times more Phosphorus, 12.9 times more Potassium, 39.7 times more Selenium and 13.1 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals ready-to-eat, wheat, puffed, fortified lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 5.1 times more Energy, 5.4 times more Carbohydrate, 5.5 times more Fiber and 8.6 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.