Comparing Nutrients in 300 calories Frosted Corn Flakes, MALT-O-MEAL VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry

Weight per 300 calories

• Frosted Corn Flakes, MALT-O-MEAL: 77g
• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry: 78g

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, DINOSAUR EGGS, Brown Sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	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	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	31% 22.6g	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	2.44% 0.93g	13% 5g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Vitamin A	39% 350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.8% 0.93mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	43% 6.87mg	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	96% 1.24mg	53% 0.69mg	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	34.4% 138μg	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% 0mg	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	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	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	112% 8.95mg	77.2% 6.18mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.25mg	16.6% 69.5mg	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	5.07% 35.5mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	1.86% 63.2mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.24μg	NA	55μg per day for Men 19-50 years
Sodium	23% 348mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.063% 2.3g	0.15% 5.37g	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, DINOSAUR EGGS, Brown Sugar, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.4 times more Iron than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 74.3 times more Calcium, 7.5 times more Magnesium, 6.7 times more Phosphorus, 3.1 times more Potassium and 8.5 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, DINOSAUR EGGS, Brown Sugar, 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 1.2 times more Carbohydrate and 1.3 times more Sugars than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 8.8 times more Fat, 22.9 times more Saturated Fat, 5.4 times more Fiber and 2.1 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, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.