Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	21.4% 620kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	105% 137g	612% 796g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	42% 16g	42% 16g	38g per day for Men 19-50 years
Protein	35.7% 20g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	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	58.3% 0.7mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	35% 140μg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	7% 70mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	83.3% 0.75mg	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	77.5% 6.2mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	99% 690mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	22.6% 836g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals, corn grits, yellow, regular and quick, unenriched, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, without salt 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, whole wheat hot natural cereal, cooked with water, without salt vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 1.3 times more Vitamin B2 and 2.8 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 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 8.4 times more Water 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 Iron, 1.9 times more Potassium and 1.3 times more Selenium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, corn grits, yellow, regular and quick, unenriched, dry contain similar levels of Copper, Magnesium, Phosphorus and Zinc per one kilogram.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt 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 6 times more Energy, 2.7 times more Omega 6, 5.8 times more Carbohydrate and 4.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, corn grits, yellow, regular and quick, unenriched, dry offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 6
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3 in one kilogram.