Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, CREAM OF RICE, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Cereals, CREAM OF RICE, dry	7%	1%	92%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Energy	23.5% 681kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	4.38% 4.25g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	126% 164g	130g per day for Men 19-50 years
Sugars	4.13% 3g	0.82% 0.6g	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	% 3g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	26% 14.5g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF RICE, dry	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	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	29.8% 0.39mg	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	14.4% 57.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	75% 750mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	54% 0.48mg	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	705% 56.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	89% 2.05mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	148% 2225mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, CREAM OF RICE, dry 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, CREAM OF RICE, dry 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, CREAM OF RICE, dry:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 3.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 6.1 times more Vitamin B9 than Cereals, CREAM OF RICE, dry.
• While 7 oz of Cereals, CREAM OF RICE, dry contain 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF RICE, dry 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, CREAM OF RICE, dry:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 75.6 times more Calcium, 1.4 times more Iron, 1.2 times more Magnesium and 186.8 times more Sodium than Cereals, CREAM OF RICE, dry.
• While 7 oz of Cereals, CREAM OF RICE, dry contain 8.1 times more Copper, 5 times more Manganese, 1.7 times more Phosphorus and 2.7 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Cereals, CREAM OF RICE, dry contain similar levels of Potassium and Selenium per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 4.3 times more Fat, 8.4 times more Omega 6, 5 times more Sugars and 6 times more Fiber than Cereals, CREAM OF RICE, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Cereals, CREAM OF RICE, dry offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3 in seven ounces.