Comparing Nutrients in 500 calories Toasted Wheat Germ Cereals VS Cereals, corn grits, white, regular and quick, enriched, dry

Weight per 500 calories

• Toasted Wheat Germ Cereals: 131g
• Cereals, corn grits, white, regular and quick, enriched, dry: 135g

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

Which food has more nutrients per 500 calories - Toasted Wheat Germ Cereals or Cereals, corn grits, white, regular and quick, enriched, dry?

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	2.44% 2.36g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	65.4% 1.05g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	45% 7.6g	6.73% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	82.2% 107g	130g per day for Men 19-50 years
Sugars	14% 10.2g	1.06% 0.77g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 10.2g	% 0.77g	g per day for Men 19-50 years
Fiber	52% 19.8g	16.4% 6.2g	38g per day for Men 19-50 years
Protein	68% 38g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	0.73% 6.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.6% 1.07mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.8mg	6.84% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.3mg	24.2% 0.31mg	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	115% 461μg	57.8% 231μg	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	8.73% 7.85mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	140% 21mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.36% 5.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.54% 5.4mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	4.5% 0.041mg	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	149% 12mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	100% 419mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	1136% 26mg	8.5% 0.2mg	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	214% 1500mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	155% 85μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	8.85% 0.97mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	0.4% 14.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Wheat Germ Cereals vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Plain Toasted Wheat Germ Cereals have 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 5.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 73.8 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Plain Toasted Wheat Germ Cereals as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Toasted Wheat Germ Cereals vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Plain Toasted Wheat Germ Cereals have 10.9 times more Calcium, 20 times more Copper, 2.9 times more Iron, 8.6 times more Magnesium, 133.3 times more Manganese, 10 times more Phosphorus, 6.5 times more Potassium, 3.7 times more Selenium and 22.4 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.

Comparison of macro-nutrients per 500 calories:

• Plain Toasted Wheat Germ Cereals have 5.9 times more Fat, 5.2 times more Saturated Fat, 27.7 times more Omega 3, 6.7 times more Omega 6, 13.3 times more Sugars, 3.2 times more Fiber and 3.7 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 1.6 times more Carbohydrate than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Cereals, corn grits, white, regular and quick, enriched, dry have similar amounts of Energy per 500 kcal.
• Both Plain Toasted Wheat Germ Cereals as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.