Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	2.44% 71kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	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	11.5% 15g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	0.059% 0.043g	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	1.87% 0.71g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	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	6.5% 0.078mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.4% 0.018mg	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	4.25% 17μg	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	0.19% 0.028mg	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 WHEAT, regular (10 minute), cooked with water, without salt	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	3.3% 132μg	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	66.3% 5.3mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	3.04% 21.3mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	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	1.68% 0.18mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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 WHEAT, regular (10 minute), cooked with water, without salt 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 WHEAT, regular (10 minute), cooked with water, without salt vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 2.6 times more Vitamin B1, 5.4 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.4 times more Calcium and more Copper 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 1.8 times more Iron, more Manganese and 37.8 times more Sodium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain similar levels of Water per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Manganese
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Magnesium, Potassium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 1.5 times more Energy, 1.5 times more Carbohydrate and 2.2 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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.