Comparing Nutrients in 14 ounces Frosted Corn Flakes, MALT-O-MEAL VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	53.2% 1544kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	9.83% 1.67g	39.7% 6.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	228% 296g	130g per day for Men 19-50 years
Sugars	215% 156g	116% 84g	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	1.1% 0.79g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 81g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	85.6% 32.5g	38g per day for Men 19-50 years
Protein	30% 17g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	200% 1802μg	194% 1746μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	400% 4.8mg	237% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.44mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	228% 36.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	492% 6.4mg	263% 3.42mg	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	320% 1282μg	190% 758μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	800% 19.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85.6% 77mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	85.3% 512IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	1.2% 12mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	152% 1.37mg	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	575% 46mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	NA	481% 11mg	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	26% 183mg	200% 1401mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	110% 1651mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.79% 29.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 194 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.6 times more Vitamin E and 9.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin A per 14 oz.

Comparing minerals per 14 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.4 times more Iron and 1.9 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 76.3 times more Calcium, 2.9 times more Copper, 8.3 times more Magnesium, 7.7 times more Phosphorus, 3.7 times more Potassium and 10.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.2 times more Carbohydrate and 1.9 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.9 times more Fat, 7.6 times more Saturated Fat, 4.4 times more Omega 3, 4 times more Omega 6, 6.8 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy per 14 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.