Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, chocolate, dry VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	49.7% 1441kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	91% 66g	1.48% 1.07g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	29.2% 11g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	75% 42g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	504% 80.6mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	626% 8.14mg	1.53% 0.02mg	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	1134% 4536μg	5.95% 24μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.8% 8.2mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	149% 1488mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	2127% 170mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	100% 2.3mg	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	70.3% 492mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	18.8% 282mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.72% 26.6g	8.97% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, chocolate, dry vs Cooked Oats with Salt:

• Cereals, MALT-O-MEAL, chocolate, dry have 16.4 times more Vitamin B1, 70 times more Vitamin B2, 90.3 times more Vitamin B3, 1.3 times more Vitamin B5, 410 times more Vitamin B6, 190.5 times more Vitamin B9 and 25.9 times more Vitamin E than Boiled Regular Oats with salt.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, chocolate, dry vs Cooked Oats with Salt:

• Cereals, MALT-O-MEAL, chocolate, dry have 41.7 times more Calcium, 47.6 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus and 3.5 times more Potassium than Boiled Regular Oats with salt.
• While Boiled Regular Oats with salt contain 7.1 times more Sodium and 12.5 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry and Boiled Regular Oats with salt have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, MALT-O-MEAL, chocolate, dry have 5.1 times more Energy, 6.6 times more Carbohydrate, 61.6 times more Sugars, 1.6 times more Fiber and 4.2 times more Protein than Boiled Regular Oats with salt.
• While Boiled Regular Oats with salt contain 1.9 times more Fat than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Boiled Regular Oats with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.