Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal: 87.7g
• Cereals, QUAKER, Whole Wheat Natural Cereal, dry: 90g

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, Raisin Bran Cereal or Cereals, QUAKER, Whole Wheat Natural Cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	52% 67.4g	130g per day for Men 19-50 years
Sugars	40% 29g	2.5% 1.8g	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	23.5% 8.95g	23.5% 8.9g	38g per day for Men 19-50 years
Protein	12% 6.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.43mg	28.7% 4.6mg	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	57.4% 0.75mg	30.5% 0.4mg	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	74.3% 297μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15% 89.5IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.05% 0.16mg	5.65% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.22% 0.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.96% 39.6mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	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	167% 13.4mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	28.4% 119mg	31.5% 132mg	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	42.5% 297mg	52.3% 366mg	700mg per day for Men 19-50 years
Potassium	14% 479mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	0.48% 7.2mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	0.24% 8.83g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Cereals, QUAKER, Whole Wheat Natural Cereal, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Cereals, QUAKER, Whole Wheat Natural Cereal, dry?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.3 times more Vitamin B1, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• 300 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 4.5 times more Iron, 56.7 times more Sodium and 1.5 times more Zinc than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Cereals, QUAKER, Whole Wheat Natural Cereal, 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, Raisin Bran Cereal have 16.1 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 300 kcal of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Cereals, QUAKER, Whole Wheat Natural Cereal, dry offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.