Comparing Nutrients in 1 kilogram Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Energy	126% 3650kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	594% 773g	535% 695g	130g per day for Men 19-50 years
Sugars	0% 0g	20.7% 15g	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	1.38% 1g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	55.3% 21g	263% 100g	38g per day for Men 19-50 years
Protein	211% 118g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	858% 7720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	892% 10.7mg	371% 4.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	562% 7.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	893% 143mg	64.7% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	869% 11.3mg	61.5% 0.8mg	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	2850% 11400μg	80% 320μg	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	7.33% 1.1mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	286% 2860mg	351% 3510mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	400% 3.6mg	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	3858% 309mg	3090% 247mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	305% 1280mg	420mg per day for Men 19-50 years
Manganese	NA	1472% 34mg	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	224% 1570mg	604% 4230mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	422% 232μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2200mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	228% 25mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.4% 89.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, MALT-O-MEAL, original, plain, dry versus 1 kg of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry has 2.4 times more Vitamin B1, 14.6 times more Vitamin B2, 13.8 times more Vitamin B3, 14.1 times more Vitamin B6 and 35.6 times more Vitamin B9 than Fortified Instant Oats.
• While 1 kg of Dry Plain Fortified Instant Oats contains more Vitamin A and 4.6 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry has 1.2 times more Iron than Fortified Instant Oats.
• While 1 kg of Dry Plain Fortified Instant Oats contains 3.4 times more Copper, 8 times more Magnesium, 2.7 times more Phosphorus, 3.7 times more Potassium, more Sodium and 4.4 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats contain similar levels of Calcium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Plain Fortified Instant Oats contains 9.9 times more Fat, 16.8 times more Saturated Fat, 3.1 times more Omega 3, 10.8 times more Omega 6, more Sugars and 4.8 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 and Omega 6