Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	128% 3700kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	690% 897g	524% 682g	130g per day for Men 19-50 years
Sugars	708% 513g	19.6% 14g	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	43% 31.3g	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	% 82.5g	NA	g per day for Men 19-50 years
Sucrose	% 354g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	247% 94g	38g per day for Men 19-50 years
Protein	103% 57.7g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	617% 5550μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1450% 17.4mg	450% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1667% 21.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1573% 252mg	51.4% 8.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1590% 20.7mg	77% 1mg	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	1853% 7410μg	123% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2779% 66.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	307% 276mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	252% 1510IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	11% 110mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	NA	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	990% 79.2mg	6181% 495mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	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	317% 2220mg	654% 4580mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	495% 272μg	NA	55μg per day for Men 19-50 years
Sodium	136% 2040mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	664% 73mg	291% 32mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Quick Oats with Iron, Dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 1 kg of Cereals, QUAKER, Quick Oats with Iron, Dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 3.2 times more Vitamin B1, 17.6 times more Vitamin B2, 30.6 times more Vitamin B3, 20.7 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 1 kg of Cereals, QUAKER, Quick Oats with Iron, Dry contains 1.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 68 times more Sodium and 2.3 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 1 kg of Cereals, QUAKER, Quick Oats with Iron, Dry contains 4.3 times more Calcium, 6.2 times more Iron, 5.9 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 1.3 times more Carbohydrate and 36.2 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 1 kg of Cereals, QUAKER, Quick Oats with Iron, Dry contains 7.7 times more Fat, 6 times more Saturated Fat, 3.6 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Quick Oats with Iron, Dry offer comparable quantities of Energy per one kilogram.