Comparing Nutrients in 300 calories Cereals, QUAKER, corn grits, instant, plain, dry VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Weight per 300 calories

• Cereals, QUAKER, corn grits, instant, plain, dry: 87.5g
• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry: 81g

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

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, corn grits, instant, plain, dry or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.64% 0.026g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	47.7% 62g	130g per day for Men 19-50 years
Sugars	1.82% 1.32g	0.22% 0.16g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.32g	% 0.16g	g per day for Men 19-50 years
Fiber	9.67% 3.67g	8.1% 3.1g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.23% 0.21mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	6.74% 0.088mg	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	38.5% 154μg	24.5% 98μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.044mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	33% 331mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	2.9% 0.026mg	18.6% 0.17mg	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	424% 34mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	5.83% 24.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	7.8% 0.18mg	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	9% 63mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	29.5% 16.2μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	3.26% 0.36mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.24% 8.84g	3700g per day for Men 19-50 years

Cereals, QUAKER, Corn Grits, Instant, Plain, Dry VS Cereals, CREAM OF WHEAT, Regular, 10 Minute Cooking, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, corn grits, instant, plain, dry or Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 4.2 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 2 times more Vitamin B5 than Cereals, QUAKER, corn grits, instant, plain, dry.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin B5
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, corn grits, instant, plain, dry vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 1.5 times more Iron and 172.7 times more Sodium than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.5 times more Calcium, 6.4 times more Copper, 1.5 times more Phosphorus and 2 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain similar levels of Selenium per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry lack sufficient amounts of Copper and Zinc
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry lack sufficient amounts of Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.3 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.