Comparing Nutrients in 300 calories Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 300 calories

• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 90g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 85.7g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, BARBARA'S PUFFINS, original or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	52.4% 68g	130g per day for Men 19-50 years
Sugars	23% 16.7g	22% 16g	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	44% 16.7g	23.2% 8.83g	38g per day for Men 19-50 years
Protein	12% 6.68g	13.5% 7.55g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	65.3% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	75.3% 12mg	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	17% 0.22mg	87.7% 1.14mg	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	4.28% 17μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.7% 50mg	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	5.35% 0.8mg	3.83% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	6.3% 63mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	15% 1.2mg	316% 25.2mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	15% 62.6mg	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	16.2% 114mg	40.5% 284mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	NA	55μg per day for Men 19-50 years
Sodium	42.3% 634mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	53% 5.84mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.1% 3.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have more Vitamin C and 1.4 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 9.4 times more Vitamin B1, 13.9 times more Vitamin B2, 7 times more Vitamin B3, 5.2 times more Vitamin B6 and more Vitamin B12 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2.2 times more Calcium, 1.5 times more Magnesium and 370 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 21.1 times more Iron, 2.5 times more Phosphorus and 5.1 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2 times more Fat and 1.9 times more Fiber than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.