Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	52% 1504kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	265% 344g	130g per day for Men 19-50 years
Sugars	91% 66.2g	263% 191g	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	86.7% 33g	34.5% 13g	38g per day for Men 19-50 years
Protein	80.7% 45g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	157% 1413μg	212% 1909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	237% 38mg	414% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	507% 6.6mg	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	716% 2866μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.7% 45.6mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	129% 19.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	79.8% 798mg	132% 1322mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	141% 1.27mg	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	1454% 116mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	525% 12mg	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	210% 1472mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	49.8% 27.4μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	92% 1377mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	259% 28.5mg	451% 49.6mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 243 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.4 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.5 times more Copper, 4.3 times more Magnesium, 5.2 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.7 times more Calcium and 1.7 times more Zinc than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Iron and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 5.7 times more Omega 3, 2.7 times more Omega 6, 2.5 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 2.9 times more Saturated Fat and 2.9 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3