Comparing Nutrients in 1 kilogram Cereals ready-to-eat, rice, puffed, fortified VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	139% 4020kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	691% 898g	612% 796g	130g per day for Men 19-50 years
Sugars	NA	8.83% 6.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	42% 16g	38g per day for Men 19-50 years
Protein	113% 63g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2167% 26mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1385% 18mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2206% 353mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	113% 1.47mg	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	12.5% 50μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	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, unenriched, dry	Recommended Dietary Allowance
Calcium	6% 60mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	83.3% 0.75mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	46% 1.06mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	2.7% 100g	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, unenriched, dry 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, unenriched, dry 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, unenriched, dry:

• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified has 20 times more Vitamin B1, 45 times more Vitamin B2, 29.4 times more Vitamin B3 and 3.8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Cereals ready-to-eat, rice, puffed, fortified.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry 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, unenriched, dry:

• 1 kilogram of Cereals ready-to-eat, rice, puffed, fortified has 2.3 times more Copper, 31.7 times more Iron, 14.2 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 1.6 times more Selenium than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry contain similar levels of Magnesium and Potassium per one kilogram.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 1.4 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.