Comparing Nutrients in 5 ounces Cereals ready-to-eat, wheat, puffed, fortified VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	17.8% 516kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.8% 113g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	0.23% 0.17g	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	16.4% 6.24g	3% 1.13g	38g per day for Men 19-50 years
Protein	37.2% 21g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, white, regular and 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	307% 3.7mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	7.08% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	5% 0.065mg	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	11.3% 45.4μg	9.92% 39.7μg	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	NA	0.28% 0.043mg	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 ready-to-eat, wheat, puffed, fortified	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	2% 79.4μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	72% 503mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.35mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, wheat, puffed, fortified vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• Cereals ready-to-eat, wheat, puffed, fortified have 30.2 times more Vitamin B1, 31 times more Vitamin B2, 44.2 times more Vitamin B3, 11.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have similar amounts of Vitamin B9 per 5 oz.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, wheat, puffed, fortified vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• Cereals ready-to-eat, wheat, puffed, fortified have 28 times more Calcium, more Copper, 55.6 times more Iron, 20.7 times more Magnesium, 47.4 times more Manganese, 17.8 times more Phosphorus, 12.9 times more Potassium, 39.7 times more Selenium and 13.1 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 2.1 times more Fluoride, 55.8 times more Sodium and 27.6 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, wheat, puffed, fortified have 5.1 times more Energy, 2.6 times more Fat, 5.4 times more Carbohydrate, 5.5 times more Fiber and 8.6 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.