Comparing Nutrients in 14 ounces Toasted Wheat Germ Cereals VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%

Macro Nutrients

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	52.3% 1516kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	43.8% 42.5g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.26g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	198% 3.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	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	151% 197g	45% 58.6g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 31g	% 0.48g	g per day for Men 19-50 years
Fiber	158% 60g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	206% 115g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	552% 6.63mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	349% 1397μg	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	26.5% 24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	423% 63.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	18% 179mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	0% 0mg	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	451% 36mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	3444% 79.2mg	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	650% 4548mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	111% 3759mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	601% 66mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Wheat Germ Cereals versus 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Wheat Germ Cereals vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 14 ounces of Toasted Wheat Germ Cereals have 19.4 times more Vitamin B1, 14.1 times more Vitamin B2, 7 times more Vitamin B3, 30.2 times more Vitamin B5, 21.3 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C, 533 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Plain Toasted Wheat Germ Cereals as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Wheat Germ Cereals vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 14 ounces of Toasted Wheat Germ Cereals have 45 times more Calcium, more Copper, 15.9 times more Iron, 45.7 times more Magnesium, 539.4 times more Manganese, 57.3 times more Phosphorus, 35.1 times more Potassium, 21 times more Selenium and 92.6 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 14.8 times more Water than Plain Toasted Wheat Germ Cereals.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Wheat Germ Cereals have 5.4 times more Energy, 23.3 times more Fat, 27.7 times more Saturated Fat, more Omega 3, 35.3 times more Omega 6, 3.4 times more Carbohydrate, 65 times more Sugars, 18.9 times more Fiber and 17 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6