Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GOLDEN CRISP VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Weight per 300 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 79g
• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS: 78g

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, POST, GOLDEN CRISP or Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	50.4% 36.5g	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	10.4% 3.95g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	4.6% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	73% 657μg	60.6% 545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	157% 25mg	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	115% 1.5mg	194% 2.5mg	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	73% 292μg	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	184% 4.42μg	157% 3.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	42% 37.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	39% 234IU	16.8% 101IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.74% 0.26mg	0.36% 0.055mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.39% 3.9mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	5.02% 0.045mg	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	66% 5.3mg	56.5% 4.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	0.74% 3.1mg	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	25.6% 179mg	4.1% 29mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	1.63% 55.3mg	3400mg per day for Men 19-50 years
Selenium	69.8% 38.4μg	9.2% 5.06μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	44.4% 666mg	1500mg per day for Men 19-50 years
Zinc	40% 4.42mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.053% 1.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 1.2 times more Vitamin A and 2.3 times more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have similar amounts of Vitamin B9 and Vitamin B12 per 300 kcal.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 3.5 times more Copper, 14.9 times more Magnesium, 6.2 times more Phosphorus, 2.5 times more Potassium and 7.6 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 8.9 times more Sodium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have similar amounts of Iron and Zinc per 300 kcal.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, GOLDEN CRISP have 2.7 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.