Comparing Nutrients in 1 kilogram Cereals, QUAKER, hominy grits, white, quick, dry VS 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	120% 3480kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	8.16% 2.6g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	612% 796g	601% 782g	130g per day for Men 19-50 years
Sugars	4.14% 3g	276% 200g	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	126% 48g	371% 141g	38g per day for Men 19-50 years
Protein	157% 88g	258% 144g	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	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	508% 6.1mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	542% 7.05mg	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	513% 2050μg	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	883% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	46.7% 42mg	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	8% 1.2mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	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	2% 20mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	NA	531% 4.8mg	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	553% 44.2mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	NA	1404% 32.3mg	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	104% 730mg	467% 3270mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	NA	345% 190μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	263% 29mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, hominy grits, white, quick, dry VS HEALTH VALLEY, FIBER 7 Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, hominy grits, white, quick, dry versus 1 kg of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry has 1.5 times more Vitamin B9 than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B12, more Vitamin C and 8.3 times more Vitamin E 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 one kilogram.
• 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E

Comparing minerals per 1 kilogram for Cereals, QUAKER, hominy grits, white, quick, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry has 1.7 times more Iron than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 35.5 times more Calcium, 5.3 times more Magnesium, 4.5 times more Phosphorus, 3.5 times more Potassium, 200 times more Sodium and 7 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 66.7 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 one kilogram.