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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 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.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 5.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin C in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

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