Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 300 calories

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry: 87.7g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g

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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	1.56% 0.27g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	57.4% 41.6g	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	3.5% 2.54g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 28.7g	g per day for Men 19-50 years
Fiber	10.6% 4.04g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	15.4% 8.62g	8.35% 4.68g	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	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.14% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	129% 1.68mg	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	150% 601μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	225% 5.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	25% 22.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	20.4% 122IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.64% 0.096mg	2.32% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.74% 0.89μg	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	38.7% 387mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	NA	26.7% 0.24mg	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	80.3% 6.42mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	8.9% 37.3mg	420mg per day for Men 19-50 years
Manganese	NA	30% 0.69mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	4.86% 165mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	3.83% 0.42mg	54% 5.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.06% 2.24g	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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 12.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• 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 Vitamin E in 300 kcal.

Comparing minerals per 300 calories 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 43.4 times more Calcium, 5.7 times more Iron and 9.6 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.3 times more Magnesium, 2.6 times more Phosphorus and 14.1 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 1.9 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 66.8 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 300 kcal.
• 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 Fat, Cholesterol, Glucose and Sucrose in 300 kcal.