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

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	4.86% 141kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	22% 21.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	68% 11.5g	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	75.7% 98g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	21.4% 15.5g	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	% 0.24g	% 15.5g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	79% 30g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	149% 1.94mg	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	175% 699μg	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	13.2% 12mg	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	0.4% 0.06mg	212% 31.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	137% 1.23mg	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	14% 1.13mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	1722% 39.6mg	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	325% 2274mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	301% 33mg	11mg per day for Men 19-50 years
Water	4.45% 165g	0.3% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt versus 7 oz of Toasted Wheat Germ Cereals 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, without salt vs Toasted Wheat Germ Cereals:

• 7 oz of Plain Toasted Wheat Germ Cereals contain 19.4 times more Vitamin B1, 14.1 times more Vitamin B2, 7 times more Vitamin B3, 30.2 times more Vitamin B5, 21.3 times more Vitamin B6, 12.6 times more Vitamin B9, more Vitamin C, 533 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 14.8 times more Water than Toasted Wheat Germ Cereals.
• While 7 oz of Plain Toasted Wheat Germ Cereals contain 45 times more Calcium, more Copper, 15.9 times more Iron, 45.7 times more Magnesium, 539.4 times more Manganese, 57.3 times more Phosphorus, 35.1 times more Potassium, 21 times more Selenium and 92.6 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Toasted Wheat Germ Cereals contain 5.4 times more Energy, 23.3 times more Fat, 27.7 times more Saturated Fat, more Omega 3, 35.3 times more Omega 6, 3.4 times more Carbohydrate, 65 times more Sugars, 18.9 times more Fiber and 17 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6