Comparing Nutrients in 7 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	22.8% 661kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	3.23% 3.14g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.43% 0.46g	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	114% 148g	116% 151g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	1.94% 1.4g	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	51.7% 19.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	42% 23.4g	35% 19.5g	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	79.4% 0.95mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	111% 18mg	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	67% 0.87mg	23% 0.3mg	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	24.3% 97μg	93% 371μg	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	12.4% 1.87mg	1.46% 0.22mg	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	8.73% 87.3mg	87.5% 875mg	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	82% 6.55mg	1043% 83.4mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	15% 63.5mg	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	115% 806mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	239% 3582mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	0.38% 14g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry versus 7 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 7 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• 7 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 7 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 7 ounces:

• 7 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 seven ounces.