Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	23.5% 681kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	4.38% 4.25g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	117% 152g	130g per day for Men 19-50 years
Sugars	4.13% 3g	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	20% 7.54g	38g per day for Men 19-50 years
Protein	26% 14.5g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	16.5% 0.21mg	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	60% 240μg	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	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	75% 750mg	120% 1203mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	45.4% 0.41mg	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	709% 56.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	NA	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	148% 2225mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.58% 21.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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 WHEAT, regular, 10 minute cooking, 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 WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 2.1 times more Vitamin B5 than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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 WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 1.4 times more Iron and 160.1 times more Sodium than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.6 times more Calcium, 6.9 times more Copper, 1.6 times more Phosphorus and 2.1 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain similar levels of Magnesium, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 1.4 times more Fat, 1.3 times more Omega 6 and 7.6 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 2.9 times more Omega 3 and 1.4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3