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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Oats	Cereals, MALT-O-MEAL, original, plain, 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	892% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	562% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	893% 143mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	869% 11.3mg	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	2850% 11400μg	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	5.33% 0.8mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	9% 90mg	286% 2860mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	117% 1.05mg	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	3858% 309mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	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	224% 1570mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	453% 249μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	22.6% 836g	2.8% 104g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Cereals, MALT-O-MEAL, original, plain, dry contains 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 Boiled Regular Oats.
• 1 kilogram of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Regular Oats as well as Cereals, MALT-O-MEAL, original, plain, dry 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 Cooked Oats vs Cereals, MALT-O-MEAL, original, plain, dry:

• 1 kilogram of Cooked Oats has 1.7 times more Magnesium, 1.8 times more Zinc and 8.1 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• While 1 kg of Cereals, MALT-O-MEAL, original, plain, dry contains 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 Boiled Regular Oats.
• 1 kilogram of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

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