Comparing Nutrients in 1 kilogram Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Toasted Wheat Germ Cereals

Macros Ratio

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

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	24.5% 710kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	500% 8g	1.6g per day for Men 19-50 years
Omega 6	9.7% 1.65g	342% 58.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	382% 496g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	108% 78g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	% 78g	g per day for Men 19-50 years
Fiber	21% 8g	397% 151g	38g per day for Men 19-50 years
Protein	30.5% 17g	520% 291g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	1392% 16.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	752% 9.78mg	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	70% 280μg	880% 3520μg	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	66.7% 60mg	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	2% 0.3mg	1066% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	1% 10mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	689% 6.2mg	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	71.3% 5.7mg	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	762% 3200mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	8677% 200mg	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	28.6% 200mg	1637% 11460mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	279% 9470mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	1182% 650μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	1515% 167mg	11mg per day for Men 19-50 years
Water	22.4% 829g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS Toasted Wheat Germ Cereals per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt versus 1 kg of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Toasted Wheat Germ Cereals:

• 1 kg of Plain Toasted Wheat Germ Cereals contains 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.
• 1 kilogram 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 Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs Toasted Wheat Germ Cereals:

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt has 14.8 times more Water than Toasted Wheat Germ Cereals.
• While 1 kg of Plain Toasted Wheat Germ Cereals contains 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.
• 1 kilogram 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 1 kilogram:

• 1 kg of Plain Toasted Wheat Germ Cereals contains 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.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6