Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Grits, Butter flavor, dry VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 300 calories

• Cereals, QUAKER, Instant Grits, Butter flavor, dry: 81.3g
• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, 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, Instant Grits, Butter flavor, dry or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.73% 4.6g	5.8% 5.64g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.8% 61g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	34.4% 25g	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	10% 3.82g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	63.3% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.87mg	60.5% 9.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.13% 0.11mg	74.5% 0.97mg	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	34.8% 139μg	48.3% 193μg	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	0.72% 0.65mg	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	1.03% 0.15mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	33.6% 336mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	32.7% 0.29mg	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	305% 24.4mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	4.45% 18.7mg	17.7% 74.4mg	420mg per day for Men 19-50 years
Manganese	NA	78% 1.8mg	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	13.4% 93mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	65% 973mg	28% 417mg	1500mg per day for Men 19-50 years
Zinc	4.88% 0.54mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	0.18% 6.75g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Grits, Butter Flavor, Dry VS Cereals, QUAKER, Instant Oatmeal, Raisins, Dates And Walnuts, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Grits, Butter flavor, dry or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 300 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 9.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B1 per 300 calories.
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 1.4 times more Calcium, 2.8 times more Iron and 2.3 times more Sodium than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 4 times more Magnesium, 2.6 times more Phosphorus, 3.1 times more Potassium and 2.9 times more Zinc than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 2.4 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 34.9 times more Sugars and 1.5 times more Fiber than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.