Comparing Nutrients in 5 ounces Cereals ready-to-eat, rice, puffed, fortified VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	19.6% 570kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	86.8% 113g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	6.34% 2.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	16% 8.93g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	16% 0.21mg	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	6.73% 27μg	1.77% 7.1μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.67% 27μg	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	562% 45mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	6.53% 0.15mg	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	20% 139mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Cereals, corn grits, yellow, regular and quick, unenriched, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, rice, puffed, fortified versus 5 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have 20 times more Vitamin B1, 45 times more Vitamin B2, 29.4 times more Vitamin B3 and 3.8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 5 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Cereals ready-to-eat, rice, puffed, fortified.
• 5 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have 2.3 times more Copper, 31.7 times more Iron, 14.2 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 5 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.6 times more Selenium than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry contain similar levels of Magnesium and Potassium per five ounces.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.4 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.