Comparing Nutrients in 300 calories Frosted Corn Flakes, MALT-O-MEAL VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 300 calories

• Frosted Corn Flakes, MALT-O-MEAL: 77g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 81.3g

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

Which food has more nutrients per 300 calories - Frosted Corn Flakes, MALT-O-MEAL or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	4.27% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	3.15% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	23.7% 17g	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	0.22% 0.16g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	2.44% 0.93g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	39% 350μg	39.7% 358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.8% 0.93mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	54% 0.7mg	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	62.3% 249μg	39% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	156% 3.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.6% 15mg	0.09% 0.081mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.6% 99IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.46% 0.069mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.15μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	31% 0.28mg	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	112% 8.95mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.25mg	19% 80.5mg	420mg per day for Men 19-50 years
Manganese	NA	99% 2.27mg	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	5.07% 35.5mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	1.86% 63.2mg	7.25% 246mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.24μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	23% 348mg	22.5% 338mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.063% 2.3g	0.16% 6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 184 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin A per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.3 times more Iron and 1.8 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 80.5 times more Calcium, 3 times more Copper, 8.7 times more Magnesium, 8.1 times more Phosphorus, 3.9 times more Potassium and 11.4 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.8 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 6.2 times more Fat, 4.7 times more Omega 3, 4.3 times more Omega 6, 7.2 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.