Comparing Nutrients in 500 calories Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 500 calories

• Cereals, corn grits, yellow, regular and quick, unenriched, dry: 135g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 137g

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

Discover which food has more nutrients per 500 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	80.3% 104g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	2.6% 1.87g	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	5.67% 2.16g	33.8% 13g	38g per day for Men 19-50 years
Protein	21% 12g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	1.65% 15μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	72.7% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	45% 7.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	13.7% 0.18mg	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	1.7% 6.74μg	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	2.28% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	0.27% 2.7mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	68.8% 0.62mg	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	17% 1.35mg	75.3% 6.02mg	8mg per day for Men 19-50 years
Magnesium	8.66% 36.4mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	14% 98mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	41.7% 23μg	306% 168μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	0.46% 6.83mg	1500mg per day for Men 19-50 years
Zinc	5.02% 0.55mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.14% 5.04g	3700g per day for Men 19-50 years

Cereals, Corn Grits, Yellow, Regular And Quick, Unenriched, Dry VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, corn grits, yellow, regular and quick, unenriched, dry or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Lets compare vitamin content per 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 5 times more Vitamin B1, 10.1 times more Vitamin B2, 4.5 times more Vitamin B3, 31.2 times more Vitamin B9 and more Vitamin B12 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin B12
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 6.1 times more Copper, 4.5 times more Iron, 5 times more Magnesium, 4.6 times more Phosphorus, 2.7 times more Potassium, 7.3 times more Selenium and 7.6 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 6 times more Fiber and 1.9 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Fiber
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.