Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 calories

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry: 87.7g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g

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

Which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	48.5% 63g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	41% 29.7g	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	8.85% 6.4g	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	% 6.33g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	10.6% 4.04g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.7% 412μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	71% 0.93mg	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	41% 164μg	44.4% 178μg	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	0.65% 0.58mg	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	0.64% 0.096mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	38.7% 387mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	NA	29.4% 0.27mg	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	461% 37mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	16.3% 68.3mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	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	9.9% 69.3mg	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	24.4% 367mg	1500mg per day for Men 19-50 years
Zinc	3.83% 0.42mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.19% 7.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A and 7 times more Vitamin B6 than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 2 times more Calcium, 4.9 times more Iron and 4.3 times more Sodium than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.4 times more Magnesium, 3.5 times more Phosphorus, 2 times more Potassium and 3.9 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.4 times more Fat and 47.7 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, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.