Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	118% 3430kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.62g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	603% 784g	81% 105g	130g per day for Men 19-50 years
Sugars	21% 15g	0.41% 0.3g	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	% 15g	NA	g per day for Men 19-50 years
Fiber	111% 42g	13% 5g	38g per day for Men 19-50 years
Protein	131% 73g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular (10 minute), 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	536% 6.97mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	563% 90mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	10% 0.13mg	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	30% 120μg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	378% 3780mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.4% 934μg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	0% 0mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	747% 11210mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.95% 72g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, CREAM OF WHEAT, regular (10 minute), 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, CREAM OF WHEAT, regular (10 minute), 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, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 35.4 times more Vitamin B1, 27.9 times more Vitamin B2, 17.3 times more Vitamin B3, 3.4 times more Vitamin B5, 10.8 times more Vitamin B6 and 14.7 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF WHEAT, regular (10 minute), 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, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 4.3 times more Calcium, 10.4 times more Iron, 5.6 times more Magnesium, more Manganese, 4.8 times more Phosphorus, 8.4 times more Potassium, 6.1 times more Selenium, 186.8 times more Sodium and 3.2 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contains 1.3 times more Copper and 12.2 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 6.9 times more Energy, 10.2 times more Fat, 9.2 times more Omega 6, 7.5 times more Carbohydrate, 50.3 times more Sugars, 8.4 times more Fiber and 5.1 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 3 in one kilogram.