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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 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.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 2.6 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin K in one pound.

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 9.4 times more Selenium and 3.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 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.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 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.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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