Comparing Nutrients in 300 calories Dry Quick QUAKER Oats VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 300 calories

• Dry Quick QUAKER Oats: 81g
• Frosted Corn Flakes, MALT-O-MEAL: 77g

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

Which food has more nutrients per 300 calories - Dry Quick QUAKER Oats or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	41.8% 30.3g	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	20% 7.6g	2.44% 0.93g	38g per day for Men 19-50 years
Protein	19.8% 11g	5.85% 3.28g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	77.8% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.46% 0.097mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.22% 0.081mg	96% 1.24mg	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	6.47% 26μg	62.3% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	156% 3.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16.6% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.6% 99IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.26% 0.34mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.35% 1.6μg	0.13% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	3.8% 38mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	10.3% 0.093mg	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	47% 3.75mg	112% 8.95mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	2.2% 9.25mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	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	53% 370mg	5.07% 35.5mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	1.86% 63.2mg	3400mg per day for Men 19-50 years
Selenium	42.5% 23.4μg	7.7% 4.24μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	23% 348mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.2% 7.58g	0.063% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 2.1 times more Vitamin B1, 10.9 times more Vitamin B2, 18.7 times more Vitamin B3, 15.4 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Quick Oats QUAKER Cereals have 16.4 times more Calcium, 3.2 times more Copper, 23.6 times more Magnesium, 10.4 times more Phosphorus, 4.6 times more Potassium, 5.5 times more Selenium and 14 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.4 times more Iron and 143.4 times more Sodium than Dry Quick Oats QUAKER Cereals.

Comparison of macro-nutrients per 300 calories:

• Dry Quick Oats QUAKER Cereals have 8.3 times more Fat, 7.5 times more Omega 3, 5.5 times more Omega 6, 8.2 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Carbohydrate and 26.4 times more Sugars than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 300 kcal.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.