Comparing Nutrients in 5 ounces Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	16.3% 472kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	82.7% 108g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	1.4% 1g	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	37% 14g	17% 6.52g	38g per day for Men 19-50 years
Protein	30% 16.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	80.7% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	79.5% 12.7mg	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	48% 0.62mg	16.4% 0.21mg	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	17.4% 69.5μg	66.3% 265μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.9% 1.33mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	NA	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	58.5% 4.68mg	745% 59.6mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	10.8% 45.4mg	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	82.2% 575mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	171% 2559mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry versus 5 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 2.9 times more Vitamin B6 and 8.5 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 5 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B9 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 4.6 times more Magnesium, 5.1 times more Phosphorus, 2.9 times more Potassium and 8.5 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While 5 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 10 times more Calcium, 12.7 times more Iron and 225.6 times more Sodium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.3 times more Fat, 2.8 times more Sugars, 2.2 times more Fiber and 1.2 times more Protein than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry offer comparable quantities of Energy and Carbohydrate per five ounces.