Comparing Nutrients in 1 pound Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	10% 295kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	1.7% 1.22g	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	% 1.13g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Cooked Oats 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	39% 0.47mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	1.74% 0.023mg	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	30.6% 122μg	6.8% 27.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.1% 325μg	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	32.3% 2.6mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	114% 2.63mg	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	9.07% 63.5mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	67.4% 1012mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.3% 383g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Cooked Oats with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt versus 1 lb of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Cooked Oats with Salt:

• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt has 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.4 times more Vitamin B3, 7 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Oats with Salt.
• While 1 lb of Boiled Regular Oats with salt contains 7.6 times more Vitamin B5 than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5
• 1 pound of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Cooked Oats with Salt:

• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt has 3.1 times more Sodium than Cooked Oats with Salt.
• While 1 lb of Boiled Regular Oats with salt contains more Copper, 1.6 times more Iron, 5.4 times more Magnesium, 15.7 times more Manganese, 5.5 times more Phosphorus, 3.2 times more Potassium, 2 times more Selenium and 7.1 times more Zinc than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Cooked Oats with Salt contain similar levels of Water per one pound.
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Regular Oats with salt contains 4.2 times more Omega 6, 2.4 times more Fiber and 2.1 times more Protein than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Cooked Oats with Salt offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in one pound.