Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	57.7% 1674kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	315% 409g	130g per day for Men 19-50 years
Sugars	132% 96g	246% 178g	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	1.25% 0.91g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 93g	NA	g per day for Men 19-50 years
Fiber	98% 37g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	84% 47g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	222% 1996μg	229% 2059μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	478% 6.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	562% 7.3mg	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	217% 866μg	366% 1465μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	915% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 585IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	104% 1039mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	60.5% 0.54mg	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	471% 37.7mg	658% 52.6mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	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	229% 1601mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	126% 1887mg	136% 2046mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frosted Corn Flakes, MALT-O-MEAL:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 5.6 times more Vitamin E and 9.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 194 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Vitamin A per 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frosted Corn Flakes, MALT-O-MEAL:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 76.3 times more Calcium, 2.9 times more Copper, 8.3 times more Magnesium, 7.7 times more Phosphorus, 3.7 times more Potassium and 10.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.4 times more Iron and 1.9 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 5.9 times more Fat, 7.6 times more Saturated Fat, 4.4 times more Omega 3, 4 times more Omega 6, 6.8 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.9 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.