Comparing Nutrients in 300 calories Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 300 calories

• Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt: 423g
• Cereals ready-to-eat, rice, puffed, fortified: 74.6g

Cereals ready-to-eat, rice, puffed, fortified have 5.7 times more energy per unit of mass than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt, which is very high in comparison to other foods. Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt having average energy density.

Discover which food has more nutrients per 300 calories - Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	51.5% 67g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	NA	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	8.9% 3.4g	3.34% 1.27g	38g per day for Men 19-50 years
Protein	13% 7.23g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	4.78% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.3% 0.056mg	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	29.6% 118μg	3.54% 14μg	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	0.85% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	0.42% 4.23mg	0.45% 4.48mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	5.9% 237μg	0.35% 14μg	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	30% 2.4mg	296% 23.7mg	8mg per day for Men 19-50 years
Magnesium	7.04% 29.6mg	4.44% 18.7mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	48.7% 1.1mg	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	12% 84.5mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	3.36% 114mg	2.5% 84.3mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	14.2% 7.84μg	55μg per day for Men 19-50 years
Sodium	63% 942mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.061% 2.24g	3700g per day for Men 19-50 years

Cereals, Corn Grits, White, Regular And Quick, Enriched, Cooked With Water, With Salt VS Cereals Ready-to-eat, Rice, Puffed, Fortified Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt or Cereals ready-to-eat, rice, puffed, fortified?

Lets compare vitamin content per 300 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 300 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 3.5 times more Vitamin B6 and 8.3 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 5.3 times more Vitamin B1, 5.5 times more Vitamin B2 and 7.8 times more Vitamin B3 than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 300 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 1.6 times more Magnesium, 1.7 times more Selenium, 420.9 times more Sodium and 156.5 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 300 kcal of Cereals ready-to-eat, rice, puffed, fortified contain more Copper, 9.8 times more Iron and 7.2 times more Manganese than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Copper
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Magnesium
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium, Fluoride and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 2.7 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber