Comparing Nutrients in 1 kilogram Cereals, corn grits, white, regular and quick, enriched, dry VS Toasted Wheat Germ Cereals

Macros Ratio

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

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	128% 3700kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	500% 8g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	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	608% 791g	382% 496g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	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	% 5.7g	% 78g	g per day for Men 19-50 years
Fiber	121% 46g	397% 151g	38g per day for Men 19-50 years
Protein	137% 76.5g	520% 291g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	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	1059% 12.7mg	1392% 16.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	428% 1710μg	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	14% 2.1mg	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, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	4% 40mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	381% 30.5mg	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	762% 3200mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	159% 1110mg	1637% 11460mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	279% 9470mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	1182% 650μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	1515% 167mg	11mg per day for Men 19-50 years
Water	2.95% 109g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry 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, dry 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, dry vs Toasted Wheat Germ Cereals:

• 1 kg of Plain Toasted Wheat Germ Cereals contains 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.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, dry 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, dry vs Toasted Wheat Germ Cereals:

• 1 kg of Plain Toasted Wheat Germ Cereals contains 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.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 1.6 times more Carbohydrate than Toasted Wheat Germ Cereals.
• While 1 kg of Plain Toasted Wheat Germ Cereals contains 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.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Toasted Wheat Germ Cereals offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3