Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	118% 3420kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	NA	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	19.3% 3.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	690% 897g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	708% 513g	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	43% 31.3g	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	% 82.5g	g per day for Men 19-50 years
Sucrose	NA	% 354g	g per day for Men 19-50 years
Fiber	121% 46g	68.4% 26g	38g per day for Men 19-50 years
Protein	176% 98g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	617% 5550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	708% 8.5mg	1450% 17.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	569% 7.4mg	1667% 21.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	561% 89.7mg	1573% 252mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	1590% 20.7mg	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	468% 1870μg	1853% 7410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2779% 66.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	307% 276mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	441% 4410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	NA	329% 2.96mg	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	5254% 420mg	990% 79.2mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	NA	370% 8.5mg	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	113% 790mg	317% 2220mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	NA	495% 272μg	55μg per day for Men 19-50 years
Sodium	1203% 18050mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	664% 73mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	0.75% 27.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 13.8 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, more Vitamin C and 3.9 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 40.1 times more Calcium, 5.3 times more Iron and 8.8 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.4 times more Magnesium, 2.8 times more Phosphorus and 15.2 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 1.8 times more Fat, 1.8 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 72.3 times more Sugars than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.