Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	128% 3710kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	114% 148g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	1.66% 1.2g	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	42% 16g	21% 8g	38g per day for Men 19-50 years
Protein	157% 88g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	35.4% 0.46mg	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	12.5% 50μg	70% 280μg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	2% 20mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14% 560μg	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	125% 10mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	16% 0.37mg	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	104% 730mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	149% 2230mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	2.7% 100g	22.4% 829g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• Cereals, corn grits, yellow, regular and quick, unenriched, dry have more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 10.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 1.5 times more Vitamin B2 and 5.6 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• Cereals, corn grits, yellow, regular and quick, unenriched, dry have more Copper, 1.8 times more Iron, 3.9 times more Magnesium, 2.9 times more Manganese, 3.7 times more Phosphorus, 5.1 times more Potassium, 5.5 times more Selenium and 2.3 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 223 times more Sodium and 8.3 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, corn grits, yellow, regular and quick, unenriched, dry have 5.2 times more Energy, 2.6 times more Fat, 3 times more Omega 6, 5.4 times more Carbohydrate, 2 times more Fiber and 5.1 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.