Comparing Nutrients in 100 grams Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	2.24% 65kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.12% 0.09g	NA	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	% 0.09g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	221% 35.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	5.77% 0.075mg	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	6.75% 27μg	4.75% 19μg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	0.1% 1mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	18.8% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	7.13% 0.57mg	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	65.2% 1.5mg	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	2% 14mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	0.65% 22mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2.3% 84.4g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Cereals ready-to-eat, rice, puffed, fortified per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt versus 100 g of Cereals ready-to-eat, rice, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 100 grams of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.4 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While 100 g of Cereals ready-to-eat, rice, puffed, fortified contain 25.2 times more Vitamin B1, 31 times more Vitamin B2, 46.3 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 100 grams of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Cereals ready-to-eat, rice, puffed, fortified:

• 100 grams of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 28.1 times more Water than Cereals ready-to-eat, rice, puffed, fortified.
• While 100 g of Cereals ready-to-eat, rice, puffed, fortified contain more Copper, 55.6 times more Iron, 5 times more Magnesium, 40.5 times more Manganese, 7 times more Phosphorus, 5.1 times more Potassium, 3.9 times more Selenium and 7.4 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 100 grams of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, rice, puffed, fortified contain 6.2 times more Energy, 6.5 times more Carbohydrate, 2.4 times more Fiber and 5.1 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 100 grams of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Fiber