Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, dry VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	118% 3420kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	55% 9.33g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 752g	114% 148g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	1.66% 1.2g	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	250% 95g	21% 8g	38g per day for Men 19-50 years
Protein	200% 112g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	71.7% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	35.4% 0.46mg	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	195% 780μg	70% 280μg	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	87.3% 13mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	40% 400mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	509% 4.6mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14% 560μg	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	424% 34mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	290% 1220mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	1391% 32mg	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	541% 3790mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	149% 2230mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	2.68% 99g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, dry versus 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt 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, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 4.7 times more Vitamin B1, 5.2 times more Vitamin B2, 6.1 times more Vitamin B3, 19.9 times more Vitamin B5, 8.5 times more Vitamin B6, 2.8 times more Vitamin B9, 43.7 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 40 times more Calcium, more Copper, 5.9 times more Iron, 17.4 times more Magnesium, 86.5 times more Manganese, 19 times more Phosphorus, 14.4 times more Potassium, 22.8 times more Selenium and 14.8 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contains 111.5 times more Sodium and 8.4 times more Water than Cereals, whole wheat hot natural cereal, dry.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 4.8 times more Energy, 4.3 times more Fat, more Omega 3, 5.7 times more Omega 6, 5.1 times more Carbohydrate, 11.9 times more Fiber and 6.5 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6