Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g
• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry: 146g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	85.3% 111g	130g per day for Men 19-50 years
Sugars	96% 69.4g	1.43% 1.04g	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	5.83% 4.23g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 48g	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	17.7% 6.73g	38g per day for Men 19-50 years
Protein	14% 7.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	83.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	17% 0.22mg	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	250% 1001μg	68.3% 273μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	376% 9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.4% 37.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34% 204IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.87% 0.58mg	1.07% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	1.5% 15mg	64.5% 645mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	134% 10.7mg	768% 61.4mg	8mg per day for Men 19-50 years
Magnesium	15% 62mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	43% 300mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	7.4% 251mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	NA	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	176% 2639mg	1500mg per day for Men 19-50 years
Zinc	89.7% 9.86mg	6.38% 0.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	0.28% 10.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham Flavor, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 12.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• 500 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.3 times more Magnesium, 2.6 times more Phosphorus and 14.1 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 500 kcal of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 43.4 times more Calcium, 5.7 times more Iron and 9.6 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 500 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry lack sufficient amounts of Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 66.8 times more Sugars than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 500 kcal of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 1.9 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber