Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	118% 3430kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.62g	2.38% 0.76g	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	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	603% 784g	123% 160g	130g per day for Men 19-50 years
Sugars	21% 15g	1.38% 1g	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	% 1g	g per day for Men 19-50 years
Fiber	111% 42g	29% 11g	38g per day for Men 19-50 years
Protein	131% 73g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1622% 19.5mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	536% 6.97mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	563% 90mg	105% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	21.5% 0.28mg	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	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	0.67% 0.1mg	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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	378% 3780mg	64% 640mg	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	839% 67mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	21.3% 0.49mg	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	20% 140mg	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	NA	55μg per day for Men 19-50 years
Sodium	747% 11210mg	151% 2270mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.95% 72g	22% 812g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), 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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), 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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 13.6 times more Vitamin B1, 5.2 times more Vitamin B2, 5.4 times more Vitamin B3, 4.7 times more Vitamin B5, 5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, dry vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 5.9 times more Calcium, more Copper, 5.8 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 5.1 times more Phosphorus, 5 times more Potassium, 4.9 times more Sodium and 4.6 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contains 11.3 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry has 4.6 times more Energy, 4.4 times more Fat, 4.9 times more Omega 6, 4.9 times more Carbohydrate, 15.1 times more Sugars, 3.8 times more Fiber and 4.6 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3 in one kilogram.