Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	11.8% 342kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	69% 89.7g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	71% 51.3g	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	4.3% 3.13g	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	% 8.25g	g per day for Men 19-50 years
Sucrose	NA	% 35.4g	g per day for Men 19-50 years
Fiber	12% 4.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	17.6% 9.83g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 555μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	159% 2.07mg	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	46.8% 187μg	185% 741μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	278% 6.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	25% 151IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.73% 0.11mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	44% 441mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	NA	33% 0.3mg	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	525% 42mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	11.3% 79mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27μg	55μg per day for Men 19-50 years
Sodium	120% 1805mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.19% 7.06g	0.075% 2.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B3, 13.8 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, more Vitamin C and 3.9 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 40.1 times more Calcium, 5.3 times more Iron and 8.8 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.4 times more Magnesium, 2.8 times more Phosphorus and 15.2 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 1.8 times more Fat, 1.8 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 72.3 times more Sugars than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.