Comparing Nutrients in 100 calories Cereals, QUAKER, hominy grits, white, quick, dry VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 100 calories

• Cereals, QUAKER, hominy grits, white, quick, dry: 28.7g
• HEALTH VALLEY, FIBER 7 Flakes: 28.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, hominy grits, white, quick, dry or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	17% 22g	130g per day for Men 19-50 years
Sugars	0.12% 0.086g	7.8% 5.67g	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	3.63% 1.38g	10.5% 4g	38g per day for Men 19-50 years
Protein	4.5% 2.53g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	3.34% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.15% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	15.4% 0.2mg	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	14.7% 59μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.23% 0.034mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.52% 0.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	0.057% 0.57mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	15% 0.14mg	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	16% 1.27mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	1.85% 7.76mg	9.7% 40.8mg	420mg per day for Men 19-50 years
Manganese	NA	39.8% 0.91mg	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	3% 21mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	1.16% 39.4mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	NA	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.019% 0.29mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	1.07% 0.12mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	0.078% 2.87g	0.023% 0.85g	3700g per day for Men 19-50 years

Cereals, QUAKER, Hominy Grits, White, Quick, Dry VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, hominy grits, white, quick, dry or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, hominy grits, white, quick, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 100 calories of Cereals, QUAKER, hominy grits, white, quick, dry have 1.5 times more Vitamin B9 than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B6 and more Vitamin B12 than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals, QUAKER, hominy grits, white, quick, dry and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, hominy grits, white, quick, dry as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, hominy grits, white, quick, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 100 calories of Cereals, QUAKER, hominy grits, white, quick, dry have 1.8 times more Iron than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 35 times more Calcium, 5.3 times more Magnesium, 4.4 times more Phosphorus, 3.5 times more Potassium, 197.2 times more Sodium and 6.9 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• 100 calories of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 65.7 times more Sugars, 2.9 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals, QUAKER, hominy grits, white, quick, dry and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 100 calories.