Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Quick Oats with Iron, Dry

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g
• Cereals, QUAKER, Quick Oats with Iron, Dry: 81g

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

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Cereals, QUAKER, Quick Oats with Iron, Dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	42.4% 55g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	1.6% 1.15g	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	3.5% 2.54g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 28.7g	NA	g per day for Men 19-50 years
Fiber	5.55% 2.1g	20% 7.6g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	50% 450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	6.22% 0.081mg	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	150% 601μg	9.9% 39.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	225% 5.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.4% 122IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.32% 0.35mg	3.56% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	80.3% 6.42mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	8.9% 37.3mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	25.7% 180mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	4.86% 165mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	11% 165mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	54% 5.9mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.06% 2.24g	0.2% 7.6g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Quick Oats With Iron, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Cereals, QUAKER, Quick Oats with Iron, Dry?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.2 times more Vitamin B1, 17.7 times more Vitamin B2, 30.7 times more Vitamin B3, 20.7 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 68.2 times more Sodium and 2.3 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 300 kcal of Cereals, QUAKER, Quick Oats with Iron, Dry contain 6.2 times more Iron, 5.9 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Quick Oats with Iron, Dry lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.3 times more Carbohydrate and 36.3 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 300 kcal of Cereals, QUAKER, Quick Oats with Iron, Dry contain 3.6 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Quick Oats with Iron, Dry offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Fiber