#1: Cooked Oatmeal×
×
#2: Yellow Cornmeal (Grits)×
×
#3: Brown Rice×
×
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Nutrition Comparison of Cooked Oatmeal, Yellow Cornmeal (Grits), and Brown Rice

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)8% DV166 calories
  • Yellow Cornmeal (Grits)1 cup (x1)8% DV151 calories
  • Brown Rice100 grams (x1)6% DV123 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)5% DV3.6g
  • Yellow Cornmeal (Grits)1 cup (x1)1% DV0.9g
  • Brown Rice100 grams (x1)1% DV1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)9% DV28.1g
  • Yellow Cornmeal (Grits)1 cup (x1)11% DV32.3g
  • Brown Rice100 grams (x1)9% DV25.6g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)12% DV5.9g
  • Yellow Cornmeal (Grits)1 cup (x1)6% DV2.9g
  • Brown Rice100 grams (x1)5% DV2.7g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)0% DV0mg
  • Yellow Cornmeal (Grits)1 cup (x1)0% DV0mg
  • Brown Rice100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)16% DV4g
  • Yellow Cornmeal (Grits)1 cup (x1)7% DV1.6g
  • Brown Rice100 grams (x1)6% DV1.6g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)1% DV0.6g
  • Yellow Cornmeal (Grits)1 cup (x1)0% DV0.2g
  • Brown Rice100 grams (x1)0% DV0.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)12% DV2.1mg
  • Yellow Cornmeal (Grits)1 cup (x1)7% DV1.3mg
  • Brown Rice100 grams (x1)3% DV0.6mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)2% DV21.1mg
  • Yellow Cornmeal (Grits)1 cup (x1)0% DV2.3mg
  • Brown Rice100 grams (x1)0% DV3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal1 cup (x1)3% DV163.8mg
  • Yellow Cornmeal (Grits)1 cup (x1)1% DV51.3mg
  • Brown Rice100 grams (x1)2% DV86mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)234233100
Calories
(%DV)
166
(8%)
151
(8%)
123
(6%)
Fat (g)
(%DV)
3.6
(5%)
0.9
(1%)
1
(1%)
Protein (g)
(%DV)
5.9
(12%)
2.9
(6%)
2.7
(5%)
Carbohydrates (g)
(%DV)
28.1
(9%)
32.3
(11%)
25.6
(9%)
Sugar (g)
(%DV)
0.6
(1%)
0.2
(0%)
0.2
(0%)
Fiber (g)
(%DV)
4
(16%)
1.6
(7%)
1.6
(6%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.7
(4%)
0.1
(1%)
0.3
(1%)
Net Carbs (g)24.130.724
Trans Fats (g)0~0
 Minerals
Food ##1#2#3
Weight (g)234233100
Calcium (mg)
(%DV)
21.1
(2%)
2.3
(0%)
3
(0%)
Iron (mg)
(%DV)
2.1
(12%)
1.3
(7%)
0.6
(3%)
Potassium (mg)
(%DV)
163.8
(3%)
51.3
(1%)
86
(2%)
Magnesium (mg)
(%DV)
63.2
(15%)
11.7
(3%)
39
(9%)
Phosphorus (mg)
(%DV)
180.2
(14%)
32.6
(3%)
103
(8%)
Sodium (mg)
(%DV)
9.4
(0%)
4.7
(0%)
4
(0%)
Zinc (mg)
(%DV)
2.3
(21%)
0.3
(3%)
0.7
(6%)
Copper (mg)
(%DV)
0.2
(19%)
0
(0%)
0.1
(12%)
Manganese (mg)
(%DV)
1.4
(59%)
0.1
(4%)
1
(42%)
Selenium (μg)
(%DV)
12.6
(23%)
6.3
(11%)
5.8
(11%)
Fluoride (μg)167.5~~
 Vitamins
Food ##1#2#3
Weight (g)234233100
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(15%)
0.2
(20%)
0.2
(15%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.1
(10%)
0.1
(5%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
1.8
(11%)
2.6
(16%)
Vitamin B5 (PA) (mg)
(%DV)
0.7
(15%)
0.1
(2%)
0.4
(8%)
Vitamin B6 (mg)
(%DV)
0
(1%)
0.1
(5%)
0.1
(7%)
Folate (B9) (μg)
(%DV)
14
(4%)
62.9
(16%)
9
(2%)
Folic acid (μg)
(%DV)
0
(0%)
32.6
(8%)
0
(0%)
Food Folate (μg)
(%DV)
14
(4%)
30.3
(8%)
9
(2%)
Folate (DFE) (μg)
(%DV)
14
(4%)
86.2
(22%)
9
(2%)
Choline (mg)
(%DV)
17.3
(3%)
5.6
(1%)
9.2
(2%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)421.24590
Vitamin E (mg)
(%DV)
0.2
(1%)
0
(0%)
0.2
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.7
(1%)
0
(0%)
0.2
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~00
 Other
Food ##1#2#3
Weight (g)234233100
Water (g)195.6196.670.3
Ash (g)100
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)234233100
Sucrose (g)0.60.20.2
Glucose (g)000
Fructose (g)000
Lactose (g)000
Maltose (g)000
Galactose (g)000
Starch (g)27.1~24.8
 Fats
Food ##1#2#3
Weight (g)234233100
Omega 3s (mg)
(%AI)
42
(3%)
0
(0%)
11
(1%)
Omega 6s (mg)
(%AI)
1266
(7%)
303
(2%)
355
(2%)
Omega 3 to Omega 6 Ratio0.03
 
0
 
0.03
 
Omega 6 to Omega 3 Ratio30.06
 
~
 
32.27
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)002
10:0 (mg)0015
12:0 (mg)002
13:0 (mg)~~~
14:0 (mg)1209
15:0 (mg)002
16:0 (mg)655128198
17:0 (mg)200
18:0 (mg)491222
20:0 (mg)504
22:0 (mg)500
24:0 (mg)~05
Monosaturated Fats (mg)1018
 
144
 
369
 
14:1 (mg)000
15:1 (mg)~00
16:1 undifferentiated (mg)701
16:1 c (mg)7~1
16:1 t (mg)~~0
17:1 (mg)000
18:1 undifferentiated (mg)987144365
18:1 c (mg)987~365
18:1 t (mg)0~0
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)2303
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~00
Polyunsaturated Fats (mg)1308
 
303
 
366
 
18:2 undifferentiated (mg)1266303355
18:2 n-6 c,c (mg)1264~355
18:2 CLAs (mg)~~0
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
0
 
18:3 undifferentiated (mg)42011
Alpha Linolenic Acid (ALA) (mg)42
 
~
 
11
 
18:3 n-6 c,c,c (mg)~~0
18:3i (mg)~~0
18:4 (mg)000
20:2 n-6 c,c (mg)~00
20:3 undifferentiated (mg)~00
20:3 n-3 (mg)~~0
20:3 n-6 (mg)~~0
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~0
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)0
 
~
 
0
 
Fatty acids, total trans-polyenoic (mg)2
 
~
 
0
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)234233100
Betaine (mg)7~1
Tryptophan (mg)
(%RDI)
94
(33%)
23
(8%)
33
(12%)
Threonine (mg)
(%RDI)
225
(21%)
126
(12%)
95
(9%)
Isoleucine (mg)
(%RDI)
271
(19%)
119
(8%)
109
(8%)
Leucine (mg)
(%RDI)
505
(19%)
408
(15%)
214
(8%)
Lysine (mg)
(%RDI)
316
(15%)
93
(4%)
99
(5%)
Methionine (mg)
(%RDI)
108
(15%)
70
(10%)
58
(8%)
Cystine (mg)
(%RDI)
227
(79%)
61
(21%)
31
(11%)
Phenylalanine (mg)
(%RDI)
332
(38%)
163
(19%)
133
(15%)
Tyrosine (mg)
(%RDI)
236
(27%)
135
(15%)
97
(11%)
Valine (mg)
(%RDI)
374
(21%)
168
(9%)
151
(8%)
Arginine (mg)391165196
Histidine (mg)
(%RDI)
126
(18%)
103
(15%)
66
(9%)
Alanine (mg)290249151
Aspartic acid (mg)707231242
Glutamic acid (mg)1458624526
Glycine (mg)344137127
Proline (mg)225291121
Serine (mg)353158134
Hydroxyproline (mg)~~~

Data Source:

  1. Cooked Oatmeal
  2. Yellow Cornmeal (Grits)
  3. Brown Rice