Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	132% 3830kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	675% 878g	608% 791g	130g per day for Men 19-50 years
Sugars	0% 0g	7.86% 5.7g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	37% 14g	121% 46g	38g per day for Men 19-50 years
Protein	125% 70g	137% 76.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	1059% 12.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	220% 35.3mg	279% 44.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	179% 2.33mg	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	385% 1540μg	428% 1710μg	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	6.67% 1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	9% 90mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	33.3% 0.3mg	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	358% 28.6mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	NA	63% 1.45mg	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	169% 1180mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	1.06% 39g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cereals, corn grits, white, regular and quick, enriched, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice versus 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals, corn grits, white, regular and quick, enriched, dry 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 ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 8 times more Copper and 1.5 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains 1.6 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Iron, Magnesium, Phosphorus and Potassium per one kilogram.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 2.1 times more Omega 3 than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains 3 times more Omega 6 and 3.3 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Cereals, corn grits, white, regular and quick, enriched, dry offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3