Comparing Nutrients in 14 ounces Cereals, QUAKER, hominy grits, white, regular, dry VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	49.4% 1433kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	15.8% 2.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	249% 324g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	233% 169g	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	16.7% 6.35g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	62.4% 35g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0% 0μg	211% 1901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	414% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	507% 6.6mg	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	203% 814μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	26.5% 0.24mg	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	219% 17.5mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	41.4% 290mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	NA	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	213% 3199mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	451% 49.6mg	11mg per day for Men 19-50 years
Water	1.07% 39.7g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, hominy grits, white, regular, dry vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain more Vitamin A, 2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 11.1 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have similar amounts of Vitamin E per 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, hominy grits, white, regular, dry vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• Cereals, QUAKER, hominy grits, white, regular, dry have 5.4 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 6.8 times more Iron, 806 times more Sodium and 30.5 times more Zinc than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, hominy grits, white, regular, dry have 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 3.3 times more Fat, 14.9 times more Saturated Fat and 66.4 times more Sugars than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.