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

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Dry Quick Oats	Recommended Dietary Allowance
Energy	50% 1449kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	51.4% 8.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	207% 269g	130g per day for Men 19-50 years
Sugars	0% 0g	5.4% 3.93g	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	% 3.93g	g per day for Men 19-50 years
Fiber	22% 8.33g	105% 40g	38g per day for Men 19-50 years
Protein	83.6% 47g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	354% 4.25mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	354% 56.7mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Dry Quick Oats	Recommended Dietary Allowance
Calcium	114% 1135mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	189% 1.7mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	NA	557% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.18% 2.65mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	99% 11mg	11mg per day for Men 19-50 years
Water	1.1% 41g	1.16% 43g	3700g per day for Men 19-50 years

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

• Cereals, MALT-O-MEAL, original, plain, dry have 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 12.7 times more Vitamin B3, 11.3 times more Vitamin B6 and 35.6 times more Vitamin B9 than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 3.8 times more Vitamin E and 20 times more Vitamin K than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Cereals, MALT-O-MEAL, original, plain, dry have 6.3 times more Calcium and 7.1 times more Iron than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 4.1 times more Copper, 7.9 times more Magnesium, 2.5 times more Phosphorus, 3.5 times more Potassium and 4.8 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Dry Regular and Quick Oats Cereals have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Regular and Quick Oats Cereals contain 9.3 times more Fat, 13.9 times more Saturated Fat, 4.3 times more Omega 3, 9.7 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 Dry Regular and Quick Oats Cereals have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.