Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Energy	50% 1449kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	212% 276g	130g per day for Men 19-50 years
Sugars	0% 0g	8.2% 5.95g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	22% 8.33g	104% 39.7g	38g per day for Men 19-50 years
Protein	83.6% 47g	84.5% 47.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	340% 3064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	354% 4.25mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	354% 56.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	24.4% 0.32mg	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	1131% 4525μg	31.8% 127μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	114% 1135mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	159% 1.43mg	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	1531% 122mg	1226% 98mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	NA	584% 13.4mg	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	89% 623mg	240% 1679mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	91% 9.96mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, original, plain, dry versus 14 oz of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 2.4 times more Vitamin B1, 14.6 times more Vitamin B2, 13.8 times more Vitamin B3, 14.1 times more Vitamin B6 and 35.6 times more Vitamin B9 than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain more Vitamin A and 4.6 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 1.2 times more Iron than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 3.4 times more Copper, 8 times more Magnesium, 2.7 times more Phosphorus, 3.7 times more Potassium, more Sodium and 4.4 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Plain Fortified Instant Oats contain 9.9 times more Fat, 16.8 times more Saturated Fat, 3.1 times more Omega 3, 10.8 times more Omega 6, more Sugars and 4.8 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 and Omega 6