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

Weight per 500 calories

• Cereals ready-to-eat, wheat, puffed, fortified: 137g
• Cereals, corn grits, yellow, regular and quick, unenriched, dry: 135g

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

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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	3.98% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	82.5% 107g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.86g	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	16% 6.04g	5.67% 2.16g	38g per day for Men 19-50 years
Protein	36% 20g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.65% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	14.6% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	303% 48.5mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15.2% 0.2mg	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	11% 44μg	1.7% 6.74μg	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	NA	0.34% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	0.27% 2.7mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37μg	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	544% 43.5mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	8.66% 36.4mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	6.2% 0.14mg	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	69.7% 488mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	41.7% 23μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.5mg	0.09% 1.35mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	5.02% 0.55mg	11mg per day for Men 19-50 years
Water	0.11% 4.12g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, wheat, puffed, fortified have 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 ready-to-eat, wheat, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

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

• Cereals ready-to-eat, wheat, puffed, fortified have 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.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, wheat, puffed, fortified have 2.8 times more Fiber and 1.7 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.