Comparing Nutrients in 100 grams Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Energy	12.8% 371kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.87g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.72% 0.23g	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	52.4% 68g	58.4% 76g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	0.98% 0.71g	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	24.7% 9.4g	12% 4.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	17.6% 9.83g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, 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	45% 0.54mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.14% 0.82mg	56% 8.97mg	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	7.7% 0.1mg	11.5% 0.15mg	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	12.3% 49μg	46.8% 187μg	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	4.4% 0.66mg	0.73% 0.11mg	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, Quick Oats with Iron, Dry	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Recommended Dietary Allowance
Calcium	4.7% 47mg	44% 441mg	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	618% 49.5mg	525% 42mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	7.6% 32mg	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	65.4% 458mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	120% 1805mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.19% 7.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 6 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 1.6 times more Vitamin B1, 6 times more Vitamin B2, 10.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 8.4 times more Magnesium, 5.8 times more Phosphorus, 2.1 times more Potassium and 6.7 times more Zinc than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• While Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry contain 9.4 times more Calcium and 601.7 times more Sodium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 4.3 times more Fat, 4.2 times more Saturated Fat, 2 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.