Comparing Nutrients in 300 calories Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

Weight per 300 calories

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt: 462g
• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt: 462g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt or Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	49.2% 64g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	0.57% 0.42g	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	% 0.42g	NA	g per day for Men 19-50 years
Fiber	8.5% 3.23g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	10% 5.68g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals, corn grits, yellow, regular, 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	39.6% 0.48mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	12.4% 0.16mg	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	31% 125μg	31% 125μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.62% 0.092mg	0.62% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	0.46% 4.6mg	0.46% 4.6mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	0% 0mg	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	33% 2.63mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	7.42% 0.17mg	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	9.23% 64.6mg	9.23% 64.6mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.62% 9.23mg	68.6% 1029mg	1500mg per day for Men 19-50 years
Zinc	5.87% 0.65mg	5.87% 0.65mg	11mg per day for Men 19-50 years
Water	10.5% 389g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have similar amounts of vitamins per 300 kcal
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 111.5 times more Sodium than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 300 kcal.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Calcium, Copper and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have similar amounts of macro-nutrients per 300 kcal
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.