Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	22.4% 650kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	691% 898g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	NA	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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	44.7% 17g	38g per day for Men 19-50 years
Protein	22% 12.3g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	57.7% 0.75mg	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	67.5% 270μg	47.5% 190μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	1% 10mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	652% 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	20% 140mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	23% 844g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals ready-to-eat, rice, puffed, fortified per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt versus 1 kg of Cereals ready-to-eat, rice, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt has 1.4 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 25.2 times more Vitamin B1, 31 times more Vitamin B2, 46.3 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt has 28.1 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains more Copper, 55.6 times more Iron, 5 times more Magnesium, 40.5 times more Manganese, 7 times more Phosphorus, 5.1 times more Potassium, 3.9 times more Selenium and 7.4 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 6.2 times more Energy, 6.5 times more Carbohydrate, 2.4 times more Fiber and 5.1 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Fiber