Comparing Nutrients in 500 calories Cereals, QUAKER, hominy grits, white, quick, dry VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 500 calories

• Cereals, QUAKER, hominy grits, white, quick, dry: 144g
• HEALTH VALLEY, FIBER 7 Flakes: 142g

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

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, hominy grits, white, quick, dry or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	85% 111g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	39% 28.3g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	77% 1mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.6% 5.95mg	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	1.15% 0.17mg	9.35% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	0.29% 2.87mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	NA	75.2% 0.68mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.24% 38.8mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	199% 4.57mg	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	66% 463mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.096% 1.44mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	0.11% 4.25g	3700g per day for Men 19-50 years

Cereals, QUAKER, Hominy Grits, White, Quick, Dry VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, hominy grits, white, quick, dry or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, hominy grits, white, quick, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Cereals, QUAKER, hominy grits, white, quick, dry have 1.5 times more Vitamin B9 than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B6 and more Vitamin B12 than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals, QUAKER, hominy grits, white, quick, dry and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12
• Both Cereals, QUAKER, hominy grits, white, quick, dry as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, hominy grits, white, quick, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Cereals, QUAKER, hominy grits, white, quick, dry have 1.8 times more Iron than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 35 times more Calcium, 5.3 times more Magnesium, 4.4 times more Phosphorus, 3.5 times more Potassium, 197.2 times more Sodium and 6.9 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• 500 calories of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 65.7 times more Sugars, 2.9 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals, QUAKER, hominy grits, white, quick, dry and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.