Comparing Nutrients in 500 calories Cereals, QUAKER, hominy grits, white, quick, dry VS Cereals, QUAKER, hominy grits, white, regular, dry

Weight per 500 calories

• Cereals, QUAKER, hominy grits, white, quick, dry: 144g
• Cereals, QUAKER, hominy grits, white, regular, dry: 139g

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

Which food has more nutrients per 500 calories - Cereals, QUAKER, hominy grits, white, quick, dry or Cereals, QUAKER, hominy grits, white, regular, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, quick, dry	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	84.4% 110g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	1.22% 0.89g	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	18% 6.9g	5.83% 2.2g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, quick, dry	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	70.4% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	16% 0.21mg	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	73.6% 295μg	71% 284μg	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% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.15% 0.17mg	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, quick, dry	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Calcium	0.29% 2.87mg	0.28% 2.77mg	1000mg per day for Men 19-50 years
Copper	NA	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	79.4% 6.35mg	76.5% 6.12mg	8mg per day for Men 19-50 years
Magnesium	9.24% 38.8mg	8.9% 37.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.096% 1.44mg	0.092% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	5.16% 0.57mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, hominy grits, white, quick, dry vs Cereals, QUAKER, hominy grits, white, regular, dry:

Both Cereals, QUAKER, hominy grits, white, quick, dry and Cereals, QUAKER, hominy grits, white, regular, dry have similar amounts of vitamins per 500 kcal
• Both Cereals, QUAKER, hominy grits, white, quick, dry and Cereals, QUAKER, hominy grits, white, regular, dry have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Cereals, QUAKER, hominy grits, white, quick, dry as well as Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, hominy grits, white, quick, dry vs Cereals, QUAKER, hominy grits, white, regular, dry:

Both Cereals, QUAKER, hominy grits, white, quick, dry and Cereals, QUAKER, hominy grits, white, regular, dry have similar amounts of minerals per 500 kcal
• Both Cereals, QUAKER, hominy grits, white, quick, dry and Cereals, QUAKER, hominy grits, white, regular, dry have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.
• Both Cereals, QUAKER, hominy grits, white, quick, dry as well as Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, hominy grits, white, quick, dry have 3.1 times more Fiber than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, quick, dry and Cereals, QUAKER, hominy grits, white, regular, dry have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cereals, QUAKER, hominy grits, white, quick, dry as well as Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.