Comparing Nutrients in 14 ounces Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	50.8% 1472kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	3.85% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	45% 58.6g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	0.66% 0.48g	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	16.7% 6.35g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	62.4% 35g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	14% 0.18mg	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	4.96% 20μg	27.8% 111μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.56% 222μg	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	49.6% 3.97mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	6.4% 0.15mg	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	41.4% 290mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.07% 39.7g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry versus 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 10.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 1.5 times more Vitamin B2 and 5.6 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• 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, yellow, regular and quick, unenriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have more Copper, 1.8 times more Iron, 3.9 times more Magnesium, 2.9 times more Manganese, 3.7 times more Phosphorus, 5.1 times more Potassium, 5.5 times more Selenium and 2.3 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 223 times more Sodium and 8.3 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 5.2 times more Energy, 3 times more Omega 6, 5.4 times more Carbohydrate, 2 times more Fiber and 5.1 times more Protein 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 provide inadequate amounts of Omega 6
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 in 14 ounces.