Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 86.7g
• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES: 76.7g

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, MALT-O-MEAL, Crispy Rice or Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	2.53% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	50.7% 66g	130g per day for Men 19-50 years
Sugars	9.35% 6.8g	48% 34.8g	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	0.91% 0.35g	4.44% 1.7g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	44% 395μg	38% 344μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	75% 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	101% 1.3mg	91% 1.2mg	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	262% 1049μg	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.95μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.5% 15.8mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.5% 105IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.051% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.064% 0.077μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	0.61% 6.07mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	5.46% 0.049mg	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	296% 23.6mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	4.95% 21mg	4.4% 18.4mg	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	15% 105mg	8.55% 60mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	2.35% 79.8mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	53.4% 801mg	23% 348mg	1500mg per day for Men 19-50 years
Zinc	89.5% 9.84mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.052% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 2.2 times more Vitamin B9 than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 4.3 times more Copper, 1.8 times more Phosphorus and 2.3 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 39.6 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Iron, Magnesium and Zinc per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 5.1 times more Sugars and 4.9 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.