Comparing Nutrients in 500 calories Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals ready-to-eat, rice, puffed, fortified

Weight per 500 calories

• Cereals, corn grits, yellow, regular and quick, unenriched, dry: 135g
• Cereals ready-to-eat, rice, puffed, fortified: 124g

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

Discover which food has more nutrients per 500 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Cereals ready-to-eat, rice, puffed, fortified?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	86% 112g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	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	5.67% 2.16g	5.56% 2.1g	38g per day for Men 19-50 years
Protein	21% 12g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	1.65% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	7.18% 0.093mg	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	1.7% 6.74μg	5.9% 23.6μg	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	0.34% 0.4μg	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, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	0.27% 2.7mg	0.75% 7.46mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	23.4% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.6μg	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	17% 1.35mg	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	8.66% 36.4mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	81% 1.87mg	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	14% 98mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	4.13% 141mg	3400mg per day for Men 19-50 years
Selenium	41.7% 23μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	0.25% 3.73mg	1500mg per day for Men 19-50 years
Zinc	5.02% 0.55mg	11.6% 1.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.1% 3.73g	3700g per day for Men 19-50 years

Cereals, Corn Grits, Yellow, Regular And Quick, Unenriched, Dry VS Cereals Ready-to-eat, Rice, Puffed, Fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Cereals ready-to-eat, rice, puffed, fortified?

Lets compare vitamin content per 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 1.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cereals ready-to-eat, rice, puffed, fortified.
• While 500 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 18.5 times more Vitamin B1, 41.5 times more Vitamin B2 and 27.1 times more Vitamin B3 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B2
• 500 calories of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals ready-to-eat, rice, puffed, fortified:

• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 1.8 times more Selenium than Cereals ready-to-eat, rice, puffed, fortified.
• While 500 kcal of Cereals ready-to-eat, rice, puffed, fortified contain 2.1 times more Copper, 29.3 times more Iron, 13.1 times more Manganese and 2.3 times more Zinc 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, rice, puffed, fortified contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Manganese and Zinc
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have 1.5 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, rice, puffed, fortified provide inadequate amounts of Fiber in 500 calories.