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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Fortified Instant Oats have 1.2 times more Calcium, 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 Fortified Instant Oats and Cereals, MALT-O-MEAL, original, plain, dry contain similar levels of Iron and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fortified Instant Oats have 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 Fortified Instant Oats and Cereals, MALT-O-MEAL, original, plain, dry 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