Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Weight per 300 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 86.7g
• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry: 87.7g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	233% 3.73g	NA	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	0.86% 0.62g	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	0.25% 0.18g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	46.3% 17.6g	10.6% 4.04g	38g per day for Men 19-50 years
Protein	24.7% 14g	15.4% 8.62g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.47% 0.11mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	10% 0.13mg	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	11.5% 46μg	41% 164μg	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	2.3% 2.1mg	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	5.2% 0.78mg	0.64% 0.096mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	8.24% 82.4mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	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	43.7% 3.5mg	461% 37mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	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	46.3% 324mg	9.9% 69.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	NA	55μg per day for Men 19-50 years
Sodium	12% 179mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	3.83% 0.42mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 6.3 times more Vitamin B6 and 8.1 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 1.3 times more Vitamin B1, 5.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.6 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 6.4 times more Magnesium, 4.7 times more Phosphorus, 2.6 times more Potassium and 8 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 4.7 times more Calcium, 10.6 times more Iron and 8.9 times more Sodium than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 7.3 times more Fat, 4.4 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.