Comparing Nutrients in 500 calories Cereals, QUAKER, hominy grits, white, regular, dry VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Weight per 500 calories

• Cereals, QUAKER, hominy grits, white, regular, dry: 139g
• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH: 125g

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, regular, dry or Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	8.73% 2.8g	32g per day for Men 19-50 years
Omega 3	NA	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	NA	4.95% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	78.3% 102g	130g per day for Men 19-50 years
Sugars	1.22% 0.89g	73% 53g	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	5.83% 2.2g	5.58% 2.1g	38g per day for Men 19-50 years
Protein	21.8% 12g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.4% 597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.4% 0.84mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	130% 20.8mg	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% 0.21mg	159% 2.07mg	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	71% 284μg	208% 832μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	260% 6.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	27.6% 166IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.17mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	0.28% 2.77mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	8.3% 0.075mg	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	76.5% 6.12mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	8.9% 37.4mg	1.5% 6.23mg	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	14.4% 101mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.092% 1.4mg	67% 1005mg	1500mg per day for Men 19-50 years
Zinc	5.16% 0.57mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, hominy grits, white, regular, dry vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain more Vitamin A, 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 10 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, hominy grits, white, regular, dry vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• Cereals, QUAKER, hominy grits, white, regular, dry have 6 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 6.1 times more Iron, 725.6 times more Sodium and 27.4 times more Zinc than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, hominy grits, white, regular, dry have 2.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 3 times more Fat, 13.4 times more Saturated Fat and 59.8 times more Sugars than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.