Comparing Nutrients in 1 pound Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	58% 1683kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	8.74% 8.5g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	NA	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 309g	280% 365g	130g per day for Men 19-50 years
Sugars	8.9% 6.44g	207% 150g	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	112% 42.6g	122% 46.3g	38g per day for Men 19-50 years
Protein	111% 62g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	NA	128% 1148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	251% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	240% 38.4mg	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	35% 0.45mg	297% 3.86mg	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	55.6% 222μg	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	478% 11.5μg	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	NA	77% 463IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	21.3% 213mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	256% 2.3mg	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	2804% 224mg	865% 69mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	147% 617mg	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	297% 2077mg	220% 1538mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	NA	318% 175μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	141% 2114mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	262% 29mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 3.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 5.9 times more Vitamin B2, 10.3 times more Vitamin B3, 8.5 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Vitamin B1 per 1 lb.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 1.4 times more Calcium, 3.2 times more Iron, 2 times more Magnesium and 1.4 times more Phosphorus than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.5 times more Potassium, 155.3 times more Sodium and 2 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 3.7 times more Fat, 2.3 times more Saturated Fat and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 23.3 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.