Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	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	4.37% 0.74g	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	42% 54.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	14% 7.94g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	14% 55.6μg	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	6.35% 0.95mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	30.8% 2.46mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	39% 274mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	8.97% 332g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt 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, whole wheat hot natural cereal, cooked with water, without salt 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, whole wheat hot natural cereal, cooked with water, without salt vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.6 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 2 times more Vitamin B9 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt 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, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have more Copper, 3.1 times more Magnesium, 3.5 times more Phosphorus, 2.6 times more Potassium, 4.1 times more Selenium and 2.7 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 more Sodium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt 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, whole wheat hot natural cereal, cooked with water, without salt have 2 times more Fiber than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.