Comparing Nutrients in 5 ounces Cereals, CREAM OF RICE, dry VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	18% 524kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	85.5% 111g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	2.95% 2.14g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16% 8.93g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	79.8% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	15.3% 0.2mg	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	10.3% 41μg	62.4% 249μg	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	1.04% 0.16mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	4.72% 0.043mg	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	504% 40.3mg	687% 55mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	12.6% 0.29mg	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	25% 176mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	106% 1589mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Cereals, QUAKER, corn grits, instant, plain, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF RICE, dry versus 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF RICE, dry vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 5 ounces of Cereals, CREAM OF RICE, dry have 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 3.8 times more Vitamin B1, 5.4 times more Vitamin B2 and 6.1 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, QUAKER, corn grits, instant, plain, dry provide similar amounts of Vitamin B3 per five ounces.
• Both Cereals, CREAM OF RICE, dry as well as Cereals, QUAKER, corn grits, instant, plain, dry 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, CREAM OF RICE, dry vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 5 ounces of Cereals, CREAM OF RICE, dry have 8.1 times more Copper, 5 times more Manganese, 1.7 times more Phosphorus and 2.7 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 75.6 times more Calcium, 1.4 times more Iron and 186.8 times more Sodium than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, QUAKER, corn grits, instant, plain, dry contain similar levels of Magnesium, Potassium and Selenium per five ounces.
• 5 ounces of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 4.3 times more Fat, 8.4 times more Omega 6, 5 times more Sugars and 6 times more Fiber than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Cereals, QUAKER, corn grits, instant, plain, dry offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, CREAM OF RICE, dry as well as Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3 in five ounces.