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

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 81g
• Cereals, QUAKER, Instant Grits, Butter flavor, dry: 81.3g

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 Oatmeal, raisins, dates and walnuts, dry or Cereals, QUAKER, Instant Grits, Butter flavor, dry?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.3% 0.82mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.68mg	43% 6.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.5% 0.97mg	8.13% 0.11mg	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	48.3% 193μg	34.8% 139μg	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	0.72% 0.65mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.96% 0.44mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.35% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 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 Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Instant Grits, Butter flavor, dry provide similar amounts of Vitamin B1 per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

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

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