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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 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.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.6 times more Vitamin E and 9.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin A per 1 lb.

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.4 times more Iron and 1.9 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 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.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.2 times more Carbohydrate and 1.9 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 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.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy per 1 lb.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.