Comparing Nutrients in 1 pound Cereals ready-to-eat, wheat, puffed, fortified VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	57% 1651kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	278% 361g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	52.5% 20g	19% 7.26g	38g per day for Men 19-50 years
Protein	119% 66.7g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	983% 11.8mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	628% 8.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1001% 160mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	51.3% 0.67mg	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	36.3% 145μg	5.67% 22.7μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	12.7% 127mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	206% 1.86mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	3.06% 122μg	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	1797% 144mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	346% 7.96mg	21% 0.48mg	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	230% 1610mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	1015% 558μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, wheat, puffed, fortified vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• Cereals ready-to-eat, wheat, puffed, fortified have 20 times more Vitamin B1, 45 times more Vitamin B2, 29.4 times more Vitamin B3 and 6.4 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While Cereals, corn grits, yellow, regular and quick, unenriched, dry contain more Vitamin A than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, wheat, puffed, fortified vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• Cereals ready-to-eat, wheat, puffed, fortified have 14 times more Calcium, 5.5 times more Copper, 31.7 times more Iron, 5.4 times more Magnesium, 16.6 times more Manganese, 4.9 times more Phosphorus, 2.5 times more Potassium, 7.2 times more Selenium and 5.8 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, wheat, puffed, fortified have 2.8 times more Fiber and 1.7 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry have similar amounts of Energy, Fat and Carbohydrate per 1 lb.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.