Comparing Nutrients in 7 ounces Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	4.45% 129kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	122% 158g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	NA	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	% 0.18g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.45% 1.5mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	26% 0.34mg	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	13.4% 53.6μg	16% 63.5μg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	0.2% 2mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	786% 63mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	151% 3.5mg	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	3.97% 27.8mg	101% 704mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.7mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	444% 244μg	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	2.53% 0.28mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	4.52% 167g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals ready-to-eat, wheat, puffed, fortified per 7 oz

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

Lets compare vitamin content per 7 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals ready-to-eat, wheat, puffed, fortified:

• 7 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 25.2 times more Vitamin B1, 31 times more Vitamin B2, 46.3 times more Vitamin B3, 12.6 times more Vitamin B5 and 4.9 times more Vitamin B6 than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Cereals ready-to-eat, wheat, puffed, fortified provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals ready-to-eat, wheat, puffed, fortified:

• 7 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 28.1 times more Water than Cereals ready-to-eat, wheat, puffed, fortified.
• While 7 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 28 times more Calcium, more Copper, 55.6 times more Iron, 29 times more Magnesium, 47.4 times more Manganese, 25.4 times more Phosphorus, 15.8 times more Potassium, 45.6 times more Selenium and 16.9 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 7 ounces of Cereals, corn grits, yellow, 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 Cereals ready-to-eat, wheat, puffed, fortified contain 5.6 times more Energy, 5.7 times more Carbohydrate, 6.3 times more Fiber and 12 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 7 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Fiber