Comparing Nutrients in 7 ounces Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	21% 27.5g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	0.25% 0.18g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	9.45% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	5.34% 0.069mg	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	14% 55.6μg	13.4% 53.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	2.78% 111μg	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	14% 1.13mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	3.2% 0.073mg	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	5.67% 39.7mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	1.3% 43.7mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	29.5% 443mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt versus 7 oz of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 1.3 times more Vitamin B6 than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 1.4 times more Phosphorus and 111.5 times more Sodium than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contain similar levels of Iron, Selenium and Water per seven ounces.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have 1.4 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt and Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Fiber
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.