Comparing Nutrients in 5 ounces Cereals, CREAM OF RICE, dry VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	18% 524kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.2% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	16% 8.93g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	3.05% 0.04mg	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	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	0.094% 0.014mg	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, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	0% 0mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	3% 0.069mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 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, prepared (microwaved or boiling water added), without salt 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, prepared (microwaved or boiling water added), without salt:

• 5 ounces of Cereals, CREAM OF RICE, dry have 3.6 times more Vitamin B1, 4.5 times more Vitamin B3, 10.6 times more Vitamin B5 and 7 times more Vitamin B6 than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, CREAM OF RICE, dry and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5
• Both Cereals, CREAM OF RICE, dry as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin C, 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, prepared (microwaved or boiling water added), without salt:

• 5 ounces of Cereals, CREAM OF RICE, dry have more Copper, 4.2 times more Iron, 3.8 times more Magnesium, 21.1 times more Manganese, 8.9 times more Phosphorus, 5.3 times more Potassium and 12.4 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 12.8 times more Calcium, 37.8 times more Sodium and 7.7 times more Water than Cereals, CREAM OF RICE, dry.
• 5 ounces of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, CREAM OF RICE, dry have 5 times more Energy, 5.2 times more Carbohydrate and 4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 1.6 times more Fiber than Cereals, CREAM OF RICE, dry.
• 5 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Fiber
• Both Cereals, CREAM OF RICE, dry as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.