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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Cooked Oats	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	9.7% 282kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	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	36.6% 47.6g	236% 307g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	22% 8.33g	38g per day for Men 19-50 years
Protein	18% 10g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	354% 4.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	354% 56.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	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	5.95% 24μg	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	2.1% 0.32mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	114% 1135mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	44.7% 3.57mg	1531% 122mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	43.7% 306mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	8.97% 332g	1.1% 41g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked 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 Cooked Oats vs Cereals, MALT-O-MEAL, original, plain, dry:

• 14 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 14.1 times more Vitamin B1, 45.6 times more Vitamin B2, 63.5 times more Vitamin B3, 226 times more Vitamin B6 and 190 times more Vitamin B9 than Boiled Regular Oats.
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Regular Oats as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Cooked Oats have 1.7 times more Magnesium, 1.8 times more Zinc and 8.1 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 31.8 times more Calcium, 1.4 times more Copper, 34.3 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Selenium than Boiled Regular Oats.
• 14 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Oats have 2.4 times more Omega 6 than Cereals, MALT-O-MEAL, original, plain, dry.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 5.1 times more Energy, 6.4 times more Carbohydrate and 4.6 times more Protein than Boiled Regular Oats.
• Both Cooked Oats and Cereals, MALT-O-MEAL, original, plain, dry offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6
• Both Boiled Regular Oats as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 in 14 ounces.