Comparing Nutrients in 1 kilogram Cooked Oats with Salt VS Cereals, MALT-O-MEAL, chocolate, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	24.5% 710kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	612% 796g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	229% 166g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	73.7% 28g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	862% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	1269% 203mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	83.2% 4.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	1577% 20.5mg	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	15% 60μg	2858% 11430μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	9% 90mg	375% 3750mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	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	113% 9mg	5360% 429mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	110% 770mg	177% 1240mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	22.6% 836g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals, MALT-O-MEAL, chocolate, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Oats with Salt versus 1 kg of Cereals, MALT-O-MEAL, chocolate, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Oats with Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 1 kg of Cereals, MALT-O-MEAL, chocolate, dry contains 16.4 times more Vitamin B1, 70 times more Vitamin B2, 90.3 times more Vitamin B3, 1.3 times more Vitamin B5, 410 times more Vitamin B6, 190.5 times more Vitamin B9 and 25.9 times more Vitamin E than Boiled Regular Oats with salt.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Boiled Regular Oats with salt as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oats with Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 1 kilogram of Cooked Oats with Salt has 7.1 times more Sodium and 12.5 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• While 1 kg of Cereals, MALT-O-MEAL, chocolate, dry contains 41.7 times more Calcium, 47.6 times more Iron, 1.6 times more Phosphorus and 3.5 times more Potassium than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, MALT-O-MEAL, chocolate, dry contain similar levels of Copper, Magnesium and Zinc per one kilogram.
• 1 kilogram of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, MALT-O-MEAL, chocolate, dry contains 5.1 times more Energy, 6.6 times more Carbohydrate, 61.6 times more Sugars, 1.6 times more Fiber and 4.2 times more Protein than Boiled Regular Oats with salt.