Comparing Nutrients in 300 calories Toasted Wheat Germ Cereals VS Cereals, QUAKER, corn grits, instant, plain, dry

Weight per 300 calories

• Toasted Wheat Germ Cereals: 78.5g
• Cereals, QUAKER, corn grits, instant, plain, dry: 87.5g

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

Discover which food has more nutrients per 300 calories - Toasted Wheat Germ Cereals or Cereals, QUAKER, corn grits, instant, plain, dry?

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Toasted Wheat Germ Cereals	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.66% 8.4g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	39.3% 0.63g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	27% 4.57g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	1.82% 1.32g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.13g	% 1.32g	g per day for Men 19-50 years
Fiber	31.2% 12g	9.67% 3.67g	38g per day for Men 19-50 years
Protein	41% 23g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	0.44% 3.93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.23% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	9.4% 0.12mg	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	69% 276μg	38.5% 154μg	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	5.24% 4.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83.7% 12.6mg	0.29% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	2.9% 0.026mg	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	89.2% 7.14mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	60% 251mg	5.83% 24.5mg	420mg per day for Men 19-50 years
Manganese	681% 15.7mg	7.8% 0.18mg	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	129% 900mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	3.26% 0.36mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.17% 6.3g	3700g per day for Men 19-50 years

Toasted Wheat Germ Cereals VS Cereals, QUAKER, Corn Grits, Instant, Plain, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Wheat Germ Cereals or Cereals, QUAKER, corn grits, instant, plain, dry?

Lets compare vitamin content per 300 calories of Toasted Wheat Germ Cereals vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 300 calories of Toasted Wheat Germ Cereals have 5.2 times more Vitamin B5, 6.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 287.2 times more Vitamin E than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, dry contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Cereals, QUAKER, corn grits, instant, plain, dry provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin B5 and Vitamin E
• Both Plain Toasted Wheat Germ Cereals as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Toasted Wheat Germ Cereals vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 300 calories of Toasted Wheat Germ Cereals have 18.6 times more Copper, 10.3 times more Magnesium, 87.4 times more Manganese, 14.3 times more Phosphorus, 6.3 times more Potassium, 3.4 times more Selenium and 36.5 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, dry contain 9.4 times more Calcium, 4.7 times more Iron and 312.1 times more Sodium than Plain Toasted Wheat Germ Cereals.
• 300 calories of Toasted Wheat Germ Cereals lack sufficient amounts of Calcium
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Wheat Germ Cereals have 4.5 times more Fat, 23.9 times more Omega 3, 5.6 times more Omega 6, 4.6 times more Sugars, 3.2 times more Fiber and 3.6 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, dry contain 1.8 times more Carbohydrate than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Cereals, QUAKER, corn grits, instant, plain, dry offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3 and Omega 6