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

Macros Ratio

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

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Energy	57% 1656kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 350g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0% 0g	1.7% 1.22g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	25% 9.53g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	96% 53.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.3mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	405% 64.8mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.13mg	1.74% 0.023mg	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	1293% 5171μg	6.8% 27.2μg	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	3.33% 0.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Calcium	130% 1297mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.1% 325μg	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	1750% 140mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	114% 2.63mg	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	102% 712mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	205% 113μg	44.5% 24.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.27% 47g	10.2% 379g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cereals, MALT-O-MEAL, original, plain, dry has 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 Cooked Oats.
• 1 pound of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, MALT-O-MEAL, original, plain, dry vs Cooked Oats:

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, MALT-O-MEAL, original, plain, dry has 5.1 times more Energy, 6.4 times more Carbohydrate, 1.2 times more Fiber and 4.6 times more Protein than Cooked Oats.
• While 1 lb of Boiled Regular Oats contains 2.4 times more Omega 6 than Cereals, MALT-O-MEAL, original, plain, dry.
• 1 pound of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in one pound.