Comparing Nutrients in 5 ounces Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

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

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	18% 526kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.8% 113g	86.8% 113g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	5.97% 2.27g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	18.5% 0.24mg	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	1.77% 7.1μg	11.3% 45.4μg	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	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	17.7% 1.4mg	562% 45mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	6.53% 0.15mg	108% 2.5mg	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	14.8% 103mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	317% 174μg	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	5.3% 0.58mg	30.4% 3.35mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals ready-to-eat, wheat, puffed, fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry versus 5 oz of Cereals ready-to-eat, wheat, puffed, fortified 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, unenriched, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 20 times more Vitamin B1, 45 times more Vitamin B2, 29.4 times more Vitamin B3 and 6.4 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, wheat, puffed, fortified provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, wheat, 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, yellow, regular and quick, unenriched, dry vs Cereals ready-to-eat, wheat, puffed, fortified:

• 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 14 times more Calcium, 5.5 times more Copper, 31.7 times more Iron, 5.4 times more Magnesium, 16.6 times more Manganese, 4.9 times more Phosphorus, 2.5 times more Potassium, 7.2 times more Selenium and 5.8 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 5 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 2.8 times more Fiber and 1.7 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, wheat, puffed, fortified offer comparable quantities of Energy and Carbohydrate per five ounces.