Comparing Nutrients in 1 kilogram Cereals ready-to-eat, rice, puffed, fortified VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	139% 4020kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	691% 898g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	1.24% 0.9g	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	% 0.9g	g per day for Men 19-50 years
Fiber	44.7% 17g	18.4% 7g	38g per day for Men 19-50 years
Protein	113% 63g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, enriched, 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	2167% 26mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1385% 18mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2206% 353mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	27% 0.35mg	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	47.5% 190μg	67.5% 270μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	6% 60mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	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	3963% 317mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	140% 980mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, rice, puffed, fortified versus 1 kg of Cereals, corn grits, yellow, 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 ready-to-eat, rice, puffed, fortified vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified has 25.2 times more Vitamin B1, 31 times more Vitamin B2, 46.3 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contains 1.4 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, rice, puffed, fortified vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified has more Copper, 55.6 times more Iron, 5 times more Magnesium, 40.5 times more Manganese, 7 times more Phosphorus, 5.1 times more Potassium, 3.9 times more Selenium and 7.4 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contains 28.1 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified has 6.2 times more Energy, 6.5 times more Carbohydrate, 2.4 times more Fiber and 5.1 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Fiber