Comparing Nutrients in 300 calories Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Weight per 300 calories

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 74g
• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 77g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, chocolate-flavored frosted puffed corn or Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	3.67% 3.56g	97g per day for Men 19-50 years
Saturated Fat	2.22% 0.71g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	51.5% 67g	130g per day for Men 19-50 years
Sugars	44.6% 32.4g	51% 37g	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	7.4% 2.8g	6.7% 2.54g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	109% 981μg	41.2% 371μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	83.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	98% 1.3mg	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	65.4% 261μg	129% 514μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	163% 3.9μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.5% 39mg	17% 15.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	0.1% 0.015mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	5.2% 52mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	27.3% 0.25mg	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	147% 11.8mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	6.35% 26.7mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	7.92% 0.18mg	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	15% 104mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	3.83% 130mg	4.56% 155mg	3400mg per day for Men 19-50 years
Selenium	8.75% 4.8μg	7.3% 4μg	55μg per day for Men 19-50 years
Sodium	26.4% 396mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	3.77% 0.41mg	87.6% 9.64mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	0.052% 1.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 2.6 times more Vitamin A and 2.5 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 2 times more Vitamin B9 and more Vitamin D than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 300 kcal.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.3 times more Magnesium, 1.9 times more Phosphorus, 1.2 times more Selenium and 1.5 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 5 times more Calcium, 1.4 times more Copper, 2 times more Iron and 23.2 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.4 times more Fat and 2.8 times more Saturated Fat than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.