Comparing Nutrients in 5 ounces Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	3.18% 92kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	85% 111g	130g per day for Men 19-50 years
Sugars	0.18% 0.13g	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	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	% 0.13g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	6.32% 0.082mg	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	9.57% 38.3μg	8.5% 34μg	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	0.19% 0.028mg	1.04% 0.16mg	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, yellow, regular and quick, enriched, cooked with water, without salt	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	12.4% 0.11mg	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	10% 0.81mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	42.7% 0.98mg	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	2.83% 20mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	0.92% 31mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.23% 120g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals, farina, unenriched, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt versus 5 oz of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals, farina, unenriched, dry:

• 5 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.7 times more Vitamin B1 than Cereals, farina, unenriched, dry.
• While 5 oz of Cereals, farina, unenriched, dry contain 1.7 times more Vitamin B2, 10.1 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Cereals, farina, unenriched, dry provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals, farina, unenriched, dry:

• 5 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 8 times more Water than Cereals, farina, unenriched, dry.
• While 5 oz of Cereals, farina, unenriched, dry contain more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 18.7 times more Manganese, 6.3 times more Phosphorus, 4.3 times more Potassium, 8.7 times more Selenium and 3.8 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 5 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, farina, unenriched, dry contain 5.7 times more Energy, 5.6 times more Carbohydrate, 2.7 times more Fiber and 8.6 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 5 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Fiber
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in five ounces.