Comparing Nutrients in 14 ounces Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	50.8% 1472kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	249% 323g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	4.93% 3.57g	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	130% 49.2g	38g per day for Men 19-50 years
Protein	62.4% 35g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	42.7% 0.56mg	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	39.7% 159μg	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	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	147% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	NA	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	218% 1524mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.07% 39.7g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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 ready-to-eat, POST, Shredded Wheat, original spoon-size 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 ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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 ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 2.9 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 29 times more Calcium, 4.5 times more Copper, 2.5 times more Iron, 4.9 times more Magnesium, 5.3 times more Phosphorus, 2.8 times more Potassium and 7.4 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.8 times more Fat, 4.2 times more Omega 3, 2.5 times more Omega 6, 7.8 times more Fiber and 1.3 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3