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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 3.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 6.1 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• While 5 oz of Cereals, CREAM OF RICE, dry contain 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF RICE, 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, QUAKER, corn grits, instant, plain, dry vs Cereals, CREAM OF RICE, dry:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 75.6 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium and 186.8 times more Sodium than Cereals, CREAM OF RICE, dry.
• While 5 oz of Cereals, CREAM OF RICE, dry contain 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.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Cereals, CREAM OF RICE, dry contain similar levels of 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 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 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, QUAKER, corn grits, instant, plain, dry and Cereals, CREAM OF RICE, 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, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3 in five ounces.