Comparing Nutrients in 5 ounces Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	3.47% 101kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	98% 127g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	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% 1.13g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.08% 1.13mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	8.18% 0.11mg	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	9.92% 39.7μg	6.73% 27μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	26.6% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	2% 79.4μg	0.67% 27μg	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	562% 45mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	92% 2.13mg	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	4.05% 28.3mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	21% 316mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt VS Cereals ready-to-eat, rice, puffed, fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt versus 5 oz of Cereals ready-to-eat, rice, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 1.5 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 30.2 times more Vitamin B1, 31 times more Vitamin B2, 44.2 times more Vitamin B3, 7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 74.3 times more Sodium and 27.6 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain more Copper, 55.6 times more Iron, 3.6 times more Magnesium, 40.5 times more Manganese, 4.9 times more Phosphorus, 4.2 times more Potassium, 3.4 times more Selenium and 5.7 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium and Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 5.7 times more Energy, 6.1 times more Carbohydrate, 2.1 times more Fiber and 3.7 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.