Comparing Nutrients in 7 ounces Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	4.24% 123kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	21% 27g	122% 158g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	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	8.36% 3.18g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	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	11.6% 0.14mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	6.95% 27.8μg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	16.5% 0.15mg	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	15.4% 1.23mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.6% 137mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals, corn grits, yellow, regular and quick, unenriched, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt versus 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.3 times more Vitamin B2 and 2.8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 7 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have 8.4 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.6 times more Iron, 1.9 times more Potassium and 1.3 times more Selenium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, corn grits, yellow, regular and quick, unenriched, dry contain similar levels of Copper, Magnesium, Phosphorus and Zinc per seven ounces.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 6 times more Energy, 2.7 times more Omega 6, 5.8 times more Carbohydrate and 4.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals, corn grits, yellow, regular and quick, unenriched, dry offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 6
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3 in seven ounces.