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

Weight per 300 calories

• Cereals ready-to-eat, wheat, puffed, fortified: 82.4g
• Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt: 423g

Cereals ready-to-eat, wheat, puffed, fortified have 5.1 times more energy per 100g than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt. It has high energy density when compared to other foods. Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, white, regular and 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% 0.99g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.16g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	0.7% 0.51g	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	9.54% 3.63g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	21.6% 12g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, white, regular and 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	179% 2.14mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	15% 0.19mg	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	6.6% 26.4μg	29.6% 118μg	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	NA	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	0.42% 4.23mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.56% 22.3μg	5.9% 237μg	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	327% 26mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	28.5% 120mg	7.04% 29.6mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	6.8% 0.16mg	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	41.8% 293mg	12% 84.5mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	3.36% 114mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.3mg	63% 942mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	0.067% 2.47g	9.47% 350g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, wheat, puffed, fortified have 5.9 times more Vitamin B1, 6.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 2.2 times more Vitamin B5 than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 1.4 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

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

• Cereals ready-to-eat, wheat, puffed, fortified have more Copper, 10.8 times more Iron, 4 times more Magnesium, 9.3 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 7.7 times more Selenium and 2.6 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 10.6 times more Fluoride, 285.8 times more Sodium and 141.7 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, wheat, puffed, fortified have 1.7 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.