Comparing Nutrients in 5 ounces Cereals, corn grits, white, regular and quick, enriched, dry VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	18% 524kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	2.38% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.2% 112g	96% 124g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	0% 0g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	17% 6.52g	5.22% 2g	38g per day for Men 19-50 years
Protein	19.4% 11g	17.7% 9.94g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	0% 0mg	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	60.6% 242μg	54.6% 218μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	37.6% 0.34mg	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	54% 4.32mg	50.7% 4.05mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	NA	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	22.5% 157mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	4.84% 164mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.15% 5.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry versus 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, corn grits, white, regular and quick, enriched, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 1.2 times more Potassium and 1.6 times more Selenium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 8 times more Copper and 1.5 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Iron, Magnesium and Phosphorus per five ounces.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 3 times more Omega 6 and 3.3 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.1 times more Omega 3 than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6