Comparing Nutrients in 14 ounces Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	50.8% 1472kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	274% 356g	130g per day for Men 19-50 years
Sugars	7.77% 5.64g	281% 204g	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	17% 12.4g	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	% 32.7g	g per day for Men 19-50 years
Sucrose	NA	% 141g	g per day for Men 19-50 years
Fiber	98% 37.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	97% 54.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	NA	245% 2203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.14mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	662% 8.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	624% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	631% 8.2mg	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	48.6% 194μg	735% 2941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1103% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	100% 599IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	18.7% 187mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	131% 1.17mg	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	2453% 196mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	260% 1818mg	126% 881mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	NA	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	263% 29mg	11mg per day for Men 19-50 years
Water	1% 37.2g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 1.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 3.2 times more Vitamin B1, 17.6 times more Vitamin B2, 30.6 times more Vitamin B3, 20.7 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparing minerals per 14 ounces for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 4.3 times more Calcium, 6.2 times more Iron, 5.9 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 68 times more Sodium and 2.3 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 7.7 times more Fat, 6 times more Saturated Fat, 3.6 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.3 times more Carbohydrate and 36.2 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy per 14 oz.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.