Comparing Nutrients in 14 ounces Dry Quick QUAKER Oats VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	50.8% 1472kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	51.4% 8.73g	9.83% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	275% 358g	130g per day for Men 19-50 years
Sugars	7.77% 5.64g	215% 156g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	97% 54.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.14mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	400% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	492% 6.4mg	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	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	53% 0.48mg	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	230% 18.4mg	575% 46mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	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	260% 1818mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1% 37g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Quick Oats QUAKER Cereals have 4.7 times more Vitamin E and 10 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 2.2 times more Vitamin B1, 11.4 times more Vitamin B2, 19.7 times more Vitamin B3, 16.1 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Quick Oats QUAKER Cereals.

Comparing minerals per 14 ounces for Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Quick Oats QUAKER Cereals have 15.7 times more Calcium, 3.1 times more Copper, 22.5 times more Magnesium, 10 times more Phosphorus, 4.4 times more Potassium, 5.3 times more Selenium and 13.3 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.5 times more Iron and 150.3 times more Sodium than Dry Quick Oats QUAKER Cereals.

Comparison of macro-nutrients per 14 ounces:

• Dry Quick Oats QUAKER Cereals have 7.9 times more Fat, 10.4 times more Saturated Fat, 7.1 times more Omega 3, 5.2 times more Omega 6, 7.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Carbohydrate and 27.7 times more Sugars than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 14 oz.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.