Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Energy	23.5% 681kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	4.38% 4.25g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.47% 0.15g	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	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	24.3% 31.7g	130g per day for Men 19-50 years
Sugars	4.13% 3g	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Fiber	22% 8.33g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	26% 14.5g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	322% 3.86mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	4.27% 0.056mg	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	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	0.13% 0.02mg	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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Recommended Dietary Allowance
Calcium	75% 750mg	12.7% 127mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	4.23% 0.097mg	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	3.97% 27.8mg	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	NA	55μg per day for Men 19-50 years
Sodium	148% 2225mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	4.36% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• Cereals, QUAKER, corn grits, instant, plain, dry have 13.6 times more Vitamin B1, 5.2 times more Vitamin B2, 5.4 times more Vitamin B3, 4.7 times more Vitamin B5, 5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, corn grits, instant, plain, dry vs Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt:

• Cereals, QUAKER, corn grits, instant, plain, dry have 5.9 times more Calcium, more Copper, 5.8 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 5.1 times more Phosphorus, 5 times more Potassium, 4.9 times more Sodium and 4.6 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• While Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt contain 11.3 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, corn grits, instant, plain, dry have 4.6 times more Energy, 4.4 times more Fat, 4.8 times more Saturated Fat, more Omega 3, 4.9 times more Omega 6, 4.9 times more Carbohydrate, 15.1 times more Sugars, 3.8 times more Fiber and 4.6 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.