Comparing Nutrients in 14 ounces Toasted Wheat Germ Cereals VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	52.3% 1516kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	43.8% 42.5g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.26g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	198% 3.18g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	19.8% 3.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	241% 314g	130g per day for Men 19-50 years
Sugars	42.7% 31g	3.12% 2.26g	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	% 2.26g	g per day for Men 19-50 years
Fiber	158% 60g	48% 18.3g	38g per day for Men 19-50 years
Protein	206% 115g	54.2% 30.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, dry	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	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	71% 0.92mg	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	170% 679μg	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	5.56% 0.83mg	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, dry	Recommended Dietary Allowance
Calcium	18% 179mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	13.2% 0.12mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	3444% 79.2mg	25% 0.58mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	111% 3759mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	601% 66mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	1.17% 43.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Wheat Germ Cereals vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Plain Toasted Wheat Germ Cereals have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 4.2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 76.1 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Plain Toasted Wheat Germ Cereals as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Wheat Germ Cereals vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Plain Toasted Wheat Germ Cereals have 11.3 times more Calcium, 20.7 times more Copper, 3 times more Iron, 8.9 times more Magnesium, 137.6 times more Manganese, 10.3 times more Phosphorus, 6.7 times more Potassium, 3.8 times more Selenium and 23.2 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.

Comparison of macro-nutrients per 14 ounces:

• Plain Toasted Wheat Germ Cereals have 6.1 times more Fat, 5.4 times more Saturated Fat, 28.6 times more Omega 3, 6.9 times more Omega 6, 13.7 times more Sugars, 3.3 times more Fiber and 3.8 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 1.6 times more Carbohydrate than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Cereals, corn grits, white, regular and quick, enriched, dry have similar amounts of Energy per 14 oz.
• Both Plain Toasted Wheat Germ Cereals as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.