Comparing Nutrients in 5 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	16.8% 486kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	48.5% 8.25g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	73.7% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.8% 12.8mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	107% 1.4mg	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	125% 499μg	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	9.45% 8.5mg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	53.6% 536mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	98% 0.88mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	1230% 28.3mg	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	232% 1624mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	106% 1589mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Toasted Wheat Germ Cereals per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry versus 5 oz of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 1.6 times more Vitamin B3 than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 5.7 times more Vitamin B5, 7 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 319.8 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Toasted Wheat Germ Cereals provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, corn grits, instant, plain, dry vs Toasted Wheat Germ Cereals:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 8.4 times more Calcium, 4.3 times more Iron and 280.3 times more Sodium than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 20.7 times more Copper, 11.4 times more Magnesium, 97.3 times more Manganese, 15.9 times more Phosphorus, 7 times more Potassium, 3.8 times more Selenium and 40.7 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 1.6 times more Carbohydrate than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 5 times more Fat, 5.1 times more Saturated Fat, 26.7 times more Omega 3, 6.2 times more Omega 6, 5.2 times more Sugars, 3.6 times more Fiber and 4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Toasted Wheat Germ Cereals offer comparable quantities of Energy per five ounces.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3