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

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	23.5% 681kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	4.38% 4.25g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	4.13% 3g	0.33% 0.24g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.24g	g per day for Men 19-50 years
Fiber	22% 8.33g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	26% 14.5g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, corn grits, white, 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	322% 3.86mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	7.02% 0.091mg	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	87.3% 349μg	14% 55.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	0.4% 0.06mg	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, QUAKER, corn grits, instant, plain, dry	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	75% 750mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	0% 0mg	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	961% 77mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	20.4% 143mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	148% 2225mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	4.45% 165g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry versus 7 oz of Cereals, corn grits, white, 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, QUAKER, corn grits, instant, plain, dry vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 22.6 times more Vitamin B1, 12 times more Vitamin B2, 11.3 times more Vitamin B3, 5.3 times more Vitamin B5, 3 times more Vitamin B6 and 6.3 times more Vitamin B9 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
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 378 times more Calcium, more Copper, 68 times more Iron, 4 times more Magnesium, 5.5 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium, 5.5 times more Selenium, 560.5 times more Sodium and 2.3 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 11.5 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• 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 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 4.8 times more Energy, 4.7 times more Fat, 5.7 times more Omega 6, 5.3 times more Carbohydrate, 12.6 times more Sugars, 5.3 times more Fiber and 4.3 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 6
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 in seven ounces.