Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Weight per 300 calories

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 638g

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

Which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	45.3% 59g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	19% 14g	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	4.93% 1.88g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	79.8% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	106% 17mg	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	72% 0.94mg	133% 1.72mg	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	NA	NA	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	0.42% 0.063mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	23% 231mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	NA	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	405% 32.4mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	6.08% 25.5mg	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	19.6% 138mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.5mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	3.98% 0.44mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	15% 552g	15.4% 569g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 27.6 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.3 times more Phosphorus than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 1.4 times more Calcium, 2 times more Magnesium, 2.3 times more Potassium and 2.9 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 17 times more Sugars and 1.4 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.