Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	25.5% 740kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	588% 765g	130g per day for Men 19-50 years
Sugars	1.38% 1g	2.76% 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	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	% 1g	% 2g	g per day for Men 19-50 years
Fiber	29% 11g	100% 38g	38g per day for Men 19-50 years
Protein	28.2% 16g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	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	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	263% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	83% 1.08mg	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	303% 1210μg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	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, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	64% 640mg	606% 6060mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	229% 2.06mg	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	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	NA	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	NA	364% 200μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	22% 812g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 3.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 10 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.5 times more Vitamin B9 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 as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 32.4 times more Sodium and 7.5 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 9.5 times more Calcium, more Copper, 4.3 times more Iron, 4.5 times more Magnesium, 8.2 times more Phosphorus, 4.4 times more Potassium and 9.8 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 5 times more Energy, 3.1 times more Fat, more Omega 3, 3.9 times more Omega 6, 4.8 times more Carbohydrate, 3.5 times more Fiber and 6.6 times more Protein 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 as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Glucose and Sucrose in 1 kg.