Comparing Nutrients in 1 pound Cereals, QUAKER, corn grits, instant, plain, dry VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	53.6% 1556kcal	59.7% 1733kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	173% 225g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	49% 35.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	% 35.4g	g per day for Men 19-50 years
Fiber	50% 19g	180% 68.5g	38g per day for Men 19-50 years
Protein	59.2% 33g	236% 132g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	736% 8.83mg	631% 7.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	286% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 41mg	158% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	341% 4.44mg	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	200% 798μg	399% 1597μg	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	30.2% 27.2mg	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	1.5% 0.23mg	484% 72.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	171% 1715mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	312% 2.8mg	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	2197% 176mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	346% 1451mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	3936% 91mg	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	46.7% 327mg	743% 5198mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	126% 4296mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	339% 5085mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	687% 75.6mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	0.69% 25.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Toasted Wheat Germ Cereals per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, corn grits, instant, plain, dry versus 1 lb of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, corn grits, instant, plain, dry vs Toasted Wheat Germ Cereals:

• 1 pound of Cereals, QUAKER, corn grits, instant, plain, dry has 1.6 times more Vitamin B3 than Toasted Wheat Germ Cereals.
• While 1 lb of Plain Toasted Wheat Germ Cereals contains 5.7 times more Vitamin B5, 7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 319.8 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Toasted Wheat Germ Cereals provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, corn grits, instant, plain, dry vs Toasted Wheat Germ Cereals:

• 1 pound of Cereals, QUAKER, corn grits, instant, plain, dry has 8.4 times more Calcium, 4.3 times more Iron and 280.3 times more Sodium than Toasted Wheat Germ Cereals.
• While 1 lb of Plain Toasted Wheat Germ Cereals contains 20.7 times more Copper, 11.4 times more Magnesium, 97.3 times more Manganese, 15.9 times more Phosphorus, 7 times more Potassium, 3.8 times more Selenium and 40.7 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, corn grits, instant, plain, dry has 1.6 times more Carbohydrate than Toasted Wheat Germ Cereals.
• While 1 lb of Plain Toasted Wheat Germ Cereals contains 5 times more Fat, 5.1 times more Saturated Fat, 26.7 times more Omega 3, 6.2 times more Omega 6, 5.2 times more Sugars, 3.6 times more Fiber and 4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Toasted Wheat Germ Cereals offer comparable quantities of Energy per one pound.
• 1 pound of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3