Comparing Nutrients in 7 ounces Cereals, QUAKER, hominy grits, white, quick, dry VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	24% 691kcal	24% 701kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	119% 155g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	54.7% 39.7g	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% 9.53g	73.6% 28g	38g per day for Men 19-50 years
Protein	31% 17.5g	51% 28.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	23.4% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	108% 1.4mg	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	102% 407μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.26% 8.33mg	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	1.6% 0.24mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, quick, dry	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	NA	105% 0.95mg	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	110% 8.77mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	NA	279% 6.4mg	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	20.7% 145mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	NA	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, hominy grits, white, quick, dry VS HEALTH VALLEY, FIBER 7 Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, hominy grits, white, quick, dry versus 7 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, hominy grits, white, quick, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 7 ounces of Cereals, QUAKER, hominy grits, white, quick, dry have 1.5 times more Vitamin B9 than HEALTH VALLEY, FIBER 7 Flakes.
• While 7 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B12, more Vitamin C and 8.3 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals, QUAKER, hominy grits, white, quick, dry and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E

Comparing minerals per 7 ounces for Cereals, QUAKER, hominy grits, white, quick, dry vs HEALTH VALLEY, FIBER 7 Flakes:

• 7 ounces of Cereals, QUAKER, hominy grits, white, quick, dry have 1.7 times more Iron than HEALTH VALLEY, FIBER 7 Flakes.
• While 7 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 35.5 times more Calcium, 5.3 times more Magnesium, 4.5 times more Phosphorus, 3.5 times more Potassium, 200 times more Sodium and 7 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• 7 ounces of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 66.7 times more Sugars, 2.9 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals, QUAKER, hominy grits, white, quick, dry and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per seven ounces.