Comparing Nutrients in 7 ounces Cereals, QUAKER, hominy grits, white, regular, dry VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	24.7% 716kcal	27.4% 796kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	7.88% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	125% 162g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	116% 84.3g	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	8.36% 3.18g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	31% 17.5g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 951μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	207% 33mg	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	23% 0.3mg	253% 3.3mg	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	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, regular, dry	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	13.2% 0.12mg	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	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	2.36% 9.92mg	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	20.7% 145mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	107% 1599mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	226% 25mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, hominy grits, white, regular, dry vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain more Vitamin A, 2 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B3, 11.1 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have similar amounts of Vitamin E per 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, hominy grits, white, regular, dry vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• Cereals, QUAKER, hominy grits, white, regular, dry have 5.4 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 6.8 times more Iron, 806 times more Sodium and 30.5 times more Zinc than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, hominy grits, white, regular, dry have 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 3.3 times more Fat, 14.9 times more Saturated Fat and 66.4 times more Sugars than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.