Comparing Nutrients in 300 calories Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals ready-to-eat, wheat, puffed, fortified

Weight per 300 calories

• Cereals, corn grits, yellow, regular and quick, unenriched, dry: 81g
• Cereals ready-to-eat, wheat, puffed, fortified: 82.4g

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

Discover which food has more nutrients per 300 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Cereals ready-to-eat, wheat, puffed, fortified?

Macros Ratio

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

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.52% 0.16g	32g per day for Men 19-50 years
Omega 3	0.76% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.4g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	0.71% 0.52g	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	3.4% 1.3g	9.54% 3.63g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0.99% 8.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	179% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.06% 0.97mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	8.54% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.14% 0.12mg	10.8% 0.14mg	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	1% 4.04μg	6.6% 26.4μg	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	0.2% 0.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	0.16% 1.6mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	6.74% 0.061mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.56% 22.3μg	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	10% 0.81mg	327% 26mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	3.73% 0.086mg	63% 1.45mg	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	8.43% 59mg	41.8% 293mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.81mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.067% 2.47g	3700g per day for Men 19-50 years

Cereals, Corn Grits, Yellow, Regular And Quick, Unenriched, Dry VS Cereals Ready-to-eat, Wheat, Puffed, Fortified Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Cereals ready-to-eat, wheat, puffed, fortified?

Lets compare vitamin content per 300 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 300 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 20.4 times more Vitamin B1, 45.9 times more Vitamin B2, 30 times more Vitamin B3 and 6.5 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, wheat, puffed, fortified provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 300 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 5.6 times more Copper, 32.3 times more Iron, 5.5 times more Magnesium, 16.9 times more Manganese, 5 times more Phosphorus, 2.6 times more Potassium, 7.4 times more Selenium and 5.9 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 300 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, wheat, puffed, fortified lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cereals ready-to-eat, wheat, puffed, fortified contain 2.8 times more Fiber and 1.7 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, wheat, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Fiber