Grains are on par with other nutrient dense foods. When you compare milk and dairy with grains, they are very similar. Grains offer a very close amount of protein compared to milk and dairy. Protein is important because it aids in the development and maintenance of bones, muscles and skin. Although milk and dairy has more calcium, which supports bone health as well as circulatory and hormonal activity, grains offer more zinc which supports a healthy immune system. The amount of Vitamin B2 that milk and dairy and grains offer is extremely similar. Vitamin B2 aids in cell development and converts food into energy. Overall, grains offer a significant amount of these nutrients – protein, calcium, Vitamin B2 and zinc.