Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Grits, Butter flavor, dry VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

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

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	25.3% 732kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	6.64% 2.12g	32g per day for Men 19-50 years
Omega 3	NA	56.6% 0.9g	1.6g per day for Men 19-50 years
Omega 6	NA	32.5% 5.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	111% 144g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	84.4% 61.2g	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	24.5% 9.33g	36% 13.7g	38g per day for Men 19-50 years
Protein	28.8% 16g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.8mg	148% 23.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	183% 2.38mg	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	85% 339μg	119% 474μg	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	1.76% 1.6mg	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	2.5% 0.38mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	82% 820mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	NA	80.3% 0.72mg	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	744% 59.5mg	265% 21.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	32.6% 228mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	NA	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	158% 2375mg	68.3% 1024mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Grits, Butter flavor, dry VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Grits, Butter flavor, dry versus 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 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 Grits, Butter flavor, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 7 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 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.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 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.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Grits, Butter flavor, dry have 2.4 times more Saturated Fat than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 35.1 times more Sugars and 1.5 times more Fiber than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Butter flavor, dry and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.