Comparing Nutrients in 1 kilogram Cereals, corn grits, white, regular and quick, enriched, dry VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	128% 3700kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	33% 5.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	608% 791g	693% 901g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	739% 536g	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	% 5.7g	NA	g per day for Men 19-50 years
Fiber	121% 46g	132% 50g	38g per day for Men 19-50 years
Protein	137% 76.5g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	924% 8320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1059% 12.7mg	1167% 14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	1231% 16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	1156% 185mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	1462% 19mg	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	428% 1710μg	925% 3700μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2333% 56μg	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	0% 0IU	493% 2960IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	4% 40mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	222% 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	381% 30.5mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	159% 1110mg	324% 2270mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	884% 486μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	63.3% 950mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	509% 56mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS Cereals ready-to-eat, POST, GOLDEN CRISP per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry versus 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP 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, dry vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains more Vitamin A, 4.7 times more Vitamin B2, 4.1 times more Vitamin B3, 8.2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, corn grits, white, regular and quick, enriched, dry vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 6.7 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 2.9 times more Selenium, 95 times more Sodium and 7.8 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Potassium per one kilogram.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 1.5 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 1 kg of Cereals ready-to-eat, POST, GOLDEN CRISP contains 1.4 times more Omega 3 and 94 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3