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

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Energy	126% 3650kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	594% 773g	92% 120g	130g per day for Men 19-50 years
Sugars	0% 0g	3.72% 2.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	44.7% 17g	38g per day for Men 19-50 years
Protein	211% 118g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	892% 10.7mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	562% 7.3mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	893% 143mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	869% 11.3mg	3.85% 0.05mg	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	15% 60μg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Calcium	286% 2860mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 716μg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	252% 5.8mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.8% 104g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Cooked 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 Cooked 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 Cooked Oats:

• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry has 14.1 times more Vitamin B1, 45.6 times more Vitamin B2, 63.5 times more Vitamin B3, 226 times more Vitamin B6 and 190 times more Vitamin B9 than Cooked Oats.
• 1 kilogram of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry has 31.8 times more Calcium, 1.4 times more Copper, 34.3 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Selenium than Cooked Oats.
• While 1 kg of Boiled Regular Oats contains 1.7 times more Magnesium, 1.8 times more Zinc and 8.1 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• 1 kilogram of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry has 5.1 times more Energy, 6.4 times more Carbohydrate, 1.2 times more Fiber and 4.6 times more Protein than Cooked Oats.
• While 1 kg of Boiled Regular Oats contains 2.4 times more Omega 6 than Cereals, MALT-O-MEAL, original, plain, dry.
• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in one kilogram.