Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	128% 3710kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	691% 898g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	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	44.7% 17g	38g per day for Men 19-50 years
Protein	157% 88g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, rice, puffed, fortified	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	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	12.5% 50μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	2% 20mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	125% 10mg	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	104% 730mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, unenriched, dry 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, unenriched, dry 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, unenriched, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 20 times more Vitamin B1, 45 times more Vitamin B2, 29.4 times more Vitamin B3 and 3.8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry 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, unenriched, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 1.2 times more Potassium and 1.6 times more Selenium than Cereals ready-to-eat, rice, puffed, fortified.
• While 1 kg of Cereals ready-to-eat, rice, puffed, fortified contains 2.3 times more Copper, 31.7 times more Iron, 14.2 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Magnesium per one kilogram.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry 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 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry has 1.4 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.