Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 27g
• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 29g

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

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.56% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.2g	18% 23.5g	130g per day for Men 19-50 years
Sugars	19% 14g	13.3% 9.66g	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	1.17% 0.85g	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	% 2.23g	NA	g per day for Men 19-50 years
Sucrose	% 9.57g	NA	g per day for Men 19-50 years
Fiber	1.85% 0.7g	7.85% 3g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	8.2% 74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.086mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	19% 0.25mg	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	50% 200μg	24.8% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	31% 0.74μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.3% 7.46mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.8% 41IU	4.97% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.77% 0.12mg	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.073% 0.088μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	0.3% 2.97mg	0.96% 9.65mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	16.5% 0.15mg	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	26.8% 2.14mg	55.7% 4.46mg	8mg per day for Men 19-50 years
Magnesium	2.96% 12.4mg	9.47% 39.8mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	8.57% 60mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	1.62% 55mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.68% 55mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.02% 0.75g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2 times more Vitamin A, 2.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B6, 2 times more Vitamin B9, 2.4 times more Vitamin B12, more Vitamin C and 1.4 times more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.9 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 1.7 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Selenium and 2.5 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Zinc per 100 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.4 times more Sugars than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 3.4 times more Omega 3, 2.8 times more Omega 6, 4.2 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.