Comparing Nutrients in 1 pound Cooked Oats with Salt VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cooked Oats with Salt	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	11% 322kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	36.4% 11.7g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	303% 393g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	301% 218g	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	% 1.13g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	242% 2182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	579% 7.53mg	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	6.8% 27.2μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	4.1% 41mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	50% 349mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Oats with Salt versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Oats with Salt vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains more Vitamin A, 16.4 times more Vitamin B1, 88.1 times more Vitamin B2, 74.1 times more Vitamin B3, 332 times more Vitamin B6, 111.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Boiled Regular Oats with salt.
• 1 pound of Cooked Oats with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Oats with Salt vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 pound of Cooked Oats with Salt has 33.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 37 times more Calcium, 4.3 times more Copper, 33.3 times more Iron, 2.9 times more Potassium, 4.9 times more Sodium and 12.5 times more Zinc than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Magnesium, Phosphorus and Selenium per one pound.
• 1 pound of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 5.5 times more Energy, 3 times more Fat, 8.3 times more Saturated Fat, 7.2 times more Carbohydrate, 178.2 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS offer comparable quantities of Omega 6 per one pound.
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 in one pound.