Comparing Nutrients in 5 ounces Cereals, corn grits, white, regular and quick, enriched, dry VS Toasted Wheat Germ Cereals

Macros Ratio

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

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	18% 524kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	48.5% 8.25g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	17% 6.52g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	73.7% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	107% 1.4mg	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	125% 499μg	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	9.45% 8.5mg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	98% 0.88mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	1230% 28.3mg	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	232% 1624mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals:

• 5 oz of Plain Toasted Wheat Germ Cereals contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B5, 4.2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 76.1 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, corn grits, white, regular and quick, enriched, dry vs Toasted Wheat Germ Cereals:

• 5 oz of Plain Toasted Wheat Germ Cereals contain 11.3 times more Calcium, 20.7 times more Copper, 3 times more Iron, 8.9 times more Magnesium, 137.6 times more Manganese, 10.3 times more Phosphorus, 6.7 times more Potassium, 3.8 times more Selenium and 23.2 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 1.6 times more Carbohydrate than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 6.1 times more Fat, 5.4 times more Saturated Fat, 28.6 times more Omega 3, 6.9 times more Omega 6, 13.7 times more Sugars, 3.3 times more Fiber and 3.8 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Toasted Wheat Germ Cereals offer comparable quantities of Energy per five ounces.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3