Comparing Nutrients in 1 kilogram Toasted Wheat Germ Cereals VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	132% 3820kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	500% 8g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	342% 58.2g	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	382% 496g	608% 791g	130g per day for Men 19-50 years
Sugars	108% 78g	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	% 78g	% 5.7g	g per day for Men 19-50 years
Fiber	397% 151g	121% 46g	38g per day for Men 19-50 years
Protein	520% 291g	137% 76.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1392% 16.7mg	1059% 12.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	279% 44.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	752% 9.78mg	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	880% 3520μg	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	66.7% 60mg	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	1066% 160mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	45% 450mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	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	1136% 91mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	762% 3200mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	8677% 200mg	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	1637% 11460mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	279% 9470mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	1182% 650μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1515% 167mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	1.5% 56g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Wheat Germ Cereals vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Plain Toasted Wheat Germ Cereals have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 4.2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 76.1 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Plain Toasted Wheat Germ Cereals as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Wheat Germ Cereals vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Plain Toasted Wheat Germ Cereals have 11.3 times more Calcium, 20.7 times more Copper, 3 times more Iron, 8.9 times more Magnesium, 137.6 times more Manganese, 10.3 times more Phosphorus, 6.7 times more Potassium, 3.8 times more Selenium and 23.2 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.

Comparison of macro-nutrients per 1 kilogram:

• Plain Toasted Wheat Germ Cereals have 6.1 times more Fat, 5.4 times more Saturated Fat, 28.6 times more Omega 3, 6.9 times more Omega 6, 13.7 times more Sugars, 3.3 times more Fiber and 3.8 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 1.6 times more Carbohydrate than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Cereals, corn grits, white, regular and quick, enriched, dry have similar amounts of Energy per 1 kg.
• Both Plain Toasted Wheat Germ Cereals as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.