Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, original, plain, dry VS Dry Quick Oats

Weight per 300 calories

• Cereals, MALT-O-MEAL, original, plain, dry: 82.2g
• Dry Quick Oats: 79.2g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, original, plain, dry or Dry Quick Oats?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Dry Quick Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	5.32% 5.16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	4.95% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	0% 0g	1.1% 0.78g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.78g	g per day for Men 19-50 years
Fiber	4.54% 1.73g	21% 8g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	9.44% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	5.57% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.8% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	234% 937μg	6.33% 25.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.09mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	1.3% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Dry Quick Oats	Recommended Dietary Allowance
Calcium	23.5% 235mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	37.6% 0.34mg	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	317% 25.4mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	3.13% 13mg	23.7% 100mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	281% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.4% 129mg	43.8% 306mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	8.15% 277mg	3400mg per day for Men 19-50 years
Selenium	37.2% 20.5μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.035% 0.53mg	1500mg per day for Men 19-50 years
Zinc	4.26% 0.47mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.23% 8.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, MALT-O-MEAL, original, plain, dry vs Dry Quick Oats:

• Cereals, MALT-O-MEAL, original, plain, dry have 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 13.2 times more Vitamin B3, 11.7 times more Vitamin B6 and 37 times more Vitamin B9 than Dry Regular and Quick Oats Cereals.
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, MALT-O-MEAL, original, plain, dry vs Dry Quick Oats:

• Cereals, MALT-O-MEAL, original, plain, dry have 6.5 times more Calcium and 7.4 times more Iron than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 3.9 times more Copper, 7.6 times more Magnesium, 2.4 times more Phosphorus, 3.4 times more Potassium and 4.6 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Dry Regular and Quick Oats Cereals have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Regular and Quick Oats Cereals contain 9 times more Fat, 4.2 times more Omega 3, 9.3 times more Omega 6 and 4.6 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Dry Regular and Quick Oats Cereals have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.