Comparing Nutrients in 100 calories Dry Quick QUAKER Oats VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 100 calories

• Dry Quick QUAKER Oats: 27g
• Frosted Corn Flakes, MALT-O-MEAL: 25.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Dry Quick QUAKER Oats or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.086% 0.028g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.22% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	18% 23g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	14% 10g	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	6.67% 2.53g	0.81% 0.31g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	32% 0.41mg	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	2.16% 8.63μg	20.8% 83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.53% 33IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.75% 0.11mg	0.15% 0.023mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	0.043% 0.051μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	0.077% 0.77mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	3.43% 0.031mg	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	15.6% 1.25mg	37.3% 3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.8mg	0.73% 3.1mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	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	17.6% 123mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	2.84% 96mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	2.57% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.81mg	7.73% 116mg	1500mg per day for Men 19-50 years
Zinc	7.84% 0.86mg	0.56% 0.062mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	0.021% 0.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 2.1 times more Vitamin B1, 10.9 times more Vitamin B2, 18.7 times more Vitamin B3, 15.4 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Quick Oats QUAKER Cereals have 16.4 times more Calcium, 3.2 times more Copper, 23.6 times more Magnesium, 10.4 times more Phosphorus, 4.6 times more Potassium, 5.5 times more Selenium and 14 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.4 times more Iron and 143.4 times more Sodium than Dry Quick Oats QUAKER Cereals.

Comparison of macro-nutrients per 100 calories:

• Dry Quick Oats QUAKER Cereals have 8.3 times more Fat, 7.5 times more Omega 3, 5.5 times more Omega 6, 8.2 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Carbohydrate and 26.4 times more Sugars than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 100 kcal.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.