Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Energy	18% 526kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.9g	8.24% 8g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81.6% 106g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	1.72% 1.25g	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	25.7% 9.8g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.44mg	75.2% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	14% 0.18mg	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	84.7% 339μg	60.6% 242μg	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	1.26% 1.13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Calcium	42% 421mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	190% 15mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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	60% 420mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	48.8% 731mg	113% 1697mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.25% 9.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Cereals, QUAKER, Instant Grits, Butter flavor, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 5 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 9.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.9 times more Vitamin E than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Instant Grits, Butter flavor, dry provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 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.
• While 5 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 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.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.2 times more Fat, 35.1 times more Sugars and 1.5 times more Fiber than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 5 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 2.4 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Cereals, QUAKER, Instant Grits, Butter flavor, dry offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.