Comparing Nutrients in 5 ounces Cereals, QUAKER, hominy grits, white, quick, dry VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, quick, dry	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	17% 493kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	NA	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.8% 113g	91% 118g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	68% 49g	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% 6.8g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, quick, dry	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	NA	117% 1049μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	148% 23.7mg	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	16.4% 0.21mg	185% 2.4mg	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	72.6% 291μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	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	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, quick, dry	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	NA	31.5% 0.28mg	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	78.3% 6.27mg	159% 12.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	24.3% 102mg	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	14.8% 103mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	NA	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, hominy grits, white, quick, dry VS Cereals ready-to-eat, Post, Waffle Crisp per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, hominy grits, white, quick, dry versus 5 oz of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, hominy grits, white, quick, dry vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 11.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• 5 ounces of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals, QUAKER, hominy grits, white, quick, dry as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, hominy grits, white, quick, dry vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 12 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 3.2 times more Phosphorus, 1.5 times more Potassium, 596 times more Sodium and 18.3 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• 5 ounces of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, hominy grits, white, quick, dry have 1.3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 4.2 times more Fat, 5.6 times more Saturated Fat and 115.7 times more Sugars than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals, QUAKER, hominy grits, white, quick, dry and Cereals ready-to-eat, Post, Waffle Crisp offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.