Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Grits, Butter flavor, dry VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 500 calories

• Cereals, QUAKER, Instant Grits, Butter flavor, dry: 136g
• Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry: 135g

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, Instant Grits, Butter flavor, dry or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.88% 7.64g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	NA	38.4% 0.61g	1.6g per day for Men 19-50 years
Omega 6	NA	22% 3.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	75% 98g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	57.3% 41.6g	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	16.8% 6.37g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.93mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.4mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	124% 1.6mg	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	58% 232μg	80.5% 322μg	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	1.2% 1.08mg	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	1.7% 0.26mg	4.94% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	56% 560mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	NA	54.5% 0.49mg	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	508% 40.7mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	22.3% 156mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	4.82% 164mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	108% 1622mg	46.4% 695mg	1500mg per day for Men 19-50 years
Zinc	8.13% 0.89mg	23.8% 2.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	0.3% 11.3g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Grits, Butter Flavor, Dry VS Cereals, QUAKER, Instant Oatmeal, Raisins, Dates And Walnuts, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Grits, Butter flavor, dry or Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 500 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 9.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B1 per 500 calories.
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 500 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 1.4 times more Calcium, 2.8 times more Iron and 2.3 times more Sodium than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 4 times more Magnesium, 2.6 times more Phosphorus, 3.1 times more Potassium and 2.9 times more Zinc than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• 500 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 2.4 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 34.9 times more Sugars and 1.5 times more Fiber than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.