Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	118% 3430kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.62g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	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	603% 784g	114% 148g	130g per day for Men 19-50 years
Sugars	21% 15g	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	0% 0g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 15g	% 1.2g	g per day for Men 19-50 years
Fiber	111% 42g	21% 8g	38g per day for Men 19-50 years
Protein	131% 73g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1622% 19.5mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	536% 6.97mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	563% 90mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	440% 1760μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	378% 3780mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	0% 0mg	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	4844% 388mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	103% 720mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	747% 11210mg	1.33% 20mg	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	1.95% 72g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry versus 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 22.6 times more Vitamin B1, 12 times more Vitamin B2, 11.3 times more Vitamin B3, 5.3 times more Vitamin B5, 3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 378 times more Calcium, more Copper, 68 times more Iron, 4 times more Magnesium, 5.5 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium, 5.5 times more Selenium, 560.5 times more Sodium and 2.3 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contains 11.5 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 4.8 times more Energy, 4.7 times more Fat, 5.7 times more Omega 6, 5.3 times more Carbohydrate, 12.6 times more Sugars, 5.3 times more Fiber and 4.3 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 in one kilogram.