Comparing Nutrients in 5 ounces Cereals, farina, unenriched, dry VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%

Macro Nutrients

	Cereals, farina, unenriched, dry	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	18% 523kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	0.18% 0.13g	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	7.1% 2.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	27% 15g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.75% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	3.8% 0.05mg	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	8.5% 34μg	9.57% 38.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	2% 20mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	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	26.6% 2.13mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	2.3% 0.052mg	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	18% 125mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	0.92% 31mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, unenriched, dry VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, farina, unenriched, dry versus 5 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, farina, unenriched, dry vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 5 ounces of Cereals, farina, unenriched, dry have 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, quick, enriched, cooked with water, with salt.
• While 5 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 1.7 times more Vitamin B1 than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5
• Both Cereals, farina, unenriched, dry as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cereals, farina, unenriched, dry vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 5 ounces of Cereals, farina, unenriched, dry have 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, quick, enriched, cooked with water, with salt.
• While 5 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 74.3 times more Sodium and 8 times more Water than Cereals, farina, unenriched, dry.
• 5 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals, farina, unenriched, dry as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, farina, unenriched, dry have 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, quick, enriched, cooked with water, with salt.
• 5 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Fiber
• Both Cereals, farina, unenriched, dry as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.