Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	56.3% 1633kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	313% 407g	130g per day for Men 19-50 years
Sugars	223% 162g	321% 233g	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	48% 35g	19.6% 14g	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	% 34.5g	% 37.4g	g per day for Men 19-50 years
Sucrose	% 91g	% 161g	g per day for Men 19-50 years
Fiber	69.2% 26.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	249% 2241μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	721% 9.38mg	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	242% 966μg	840% 3361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1261% 30.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	107% 1066mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	149% 1.34mg	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	516% 41.3mg	449% 36mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	168% 3.86mg	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	189% 1324mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	133% 1996mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	81.6% 9mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 2.6 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 39.4 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin A and Vitamin E per one pound.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 21.4 times more Calcium, 1.8 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 2.2 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 9.4 times more Selenium and 3.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Copper and Iron per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 4.5 times more Fat, 2.1 times more Omega 3, 3.7 times more Omega 6, 2.5 times more Fructose, 2.2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6