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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	58% 1678kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	238% 309g	130g per day for Men 19-50 years
Sugars	321% 233g	8.9% 6.44g	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	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	% 37.4g	NA	g per day for Men 19-50 years
Sucrose	% 161g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	112% 42.6g	38g per day for Men 19-50 years
Protein	46.7% 26g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	280% 2517μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	35% 0.45mg	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	55.6% 222μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	5% 50mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	NA	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	2804% 224mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	144% 1007mg	297% 2077mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	47.8% 1624mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	NA	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	1.15% 42.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.2 times more Vitamin B1, 17.6 times more Vitamin B2, 30.6 times more Vitamin B3, 20.7 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 1.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 68 times more Sodium and 2.3 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 4.3 times more Calcium, 6.2 times more Iron, 5.9 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.3 times more Carbohydrate and 36.2 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 7.7 times more Fat, 6 times more Saturated Fat, 3.6 times more Fiber and 2.4 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, Quick Oats with Iron, Dry have similar amounts of Energy per 1 lb.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.