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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Dry Quick Oats VS Cereals, MALT-O-MEAL, Original, Plain, Dry Nutrients Per 300 Kcal

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

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

• 300 kcal of Cereals, MALT-O-MEAL, original, plain, dry contain 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.
• 300 calories of Dry Quick Oats have insufficient amounts of Vitamin B3
• Both Dry Regular and Quick Oats Cereals as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Dry Quick Oats have 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.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, dry contain 6.5 times more Calcium and 7.4 times more Iron than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cereals, MALT-O-MEAL, original, plain, dry contain similar levels of Selenium per 300 calories.
• 300 calories of Dry Quick Oats lack sufficient amounts of Calcium
• 300 calories of Cereals, MALT-O-MEAL, original, plain, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Quick Oats have 9.3 times more Omega 6 and 4.6 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Dry Quick Oats and Cereals, MALT-O-MEAL, original, plain, dry offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6 and Fiber
• Both Dry Regular and Quick Oats Cereals as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 in 300 calories.