Comparing Nutrients in 1 kilogram Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	115% 3330kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	NA	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	NA	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	618% 804g	130g per day for Men 19-50 years
Sugars	27.6% 20g	456% 330g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	261% 99g	268% 102g	38g per day for Men 19-50 years
Protein	211% 118g	136% 76.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	NA	281% 2530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	400% 4.8mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	554% 7.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	319% 51mg	529% 84.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	654% 8.5mg	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	123% 490μg	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1054% 25.3μg	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	170% 1020IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.7% 9.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	44% 440mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	564% 5.1mg	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	413% 33mg	1906% 153mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	NA	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	580% 4060mg	484% 3390mg	700mg per day for Men 19-50 years
Potassium	148% 5020mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	NA	702% 386μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	311% 4660mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	578% 63.6mg	11mg per day for Men 19-50 years
Water	2.65% 98g	2.03% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 5.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.3 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 4.6 times more Iron, 58.3 times more Sodium and 1.6 times more Zinc than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Magnesium, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 16.5 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 1 kg.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.