Comparing Nutrients in 7 ounces Cereals ready-to-eat, rice, puffed, fortified VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	27.5% 798kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	5.86% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	122% 158g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	22.4% 0.29mg	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	9.43% 37.7μg	2.5% 9.92μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	786% 63mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	9.15% 0.21mg	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	27.8% 194mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• Cereals ready-to-eat, rice, puffed, fortified have 20 times more Vitamin B1, 45 times more Vitamin B2, 29.4 times more Vitamin B3 and 3.8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While Cereals, corn grits, yellow, regular and quick, unenriched, dry contain more Vitamin A, 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• Cereals ready-to-eat, rice, puffed, fortified have 2.3 times more Copper, 31.7 times more Iron, 14.2 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.6 times more Selenium than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry have similar amounts of Magnesium and Potassium per 7 oz.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 2.4 times more Fat and 1.4 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals, corn grits, yellow, regular and quick, unenriched, dry have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.