Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 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, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	25.5% 740kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	114% 148g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	% 1g	% 1.2g	g per day for Men 19-50 years
Fiber	29% 11g	21% 8g	38g per day for Men 19-50 years
Protein	28.2% 16g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	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	67.5% 270μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	0.67% 0.1mg	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, prepared (microwaved or boiling water added), without salt	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	64% 640mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	839% 67mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	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	20% 140mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	NA	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	22% 812g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 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, prepared (microwaved or boiling water added), without salt 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, prepared (microwaved or boiling water added), without salt vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 1.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.1 times more Vitamin B3 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 1.6 times more Vitamin B6 than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide similar amounts of Vitamin B9 per one kilogram.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 64 times more Calcium, 11.8 times more Iron, 1.3 times more Manganese and 113.5 times more Sodium 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 1.4 times more Phosphorus than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium and Manganese
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt has 1.4 times more Fiber than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.