Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, chocolate, dry VS Cooked Oats with Salt

Weight per 500 calories

• Cereals, MALT-O-MEAL, chocolate, dry: 138g
• Cooked Oats with Salt: 704g

Cereals, MALT-O-MEAL, chocolate, dry have 5.1 times more energy per 100g than Cooked Oats with Salt. It has high energy density when compared to other foods. Boiled Regular Oats with salt having average energy density.

Which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, chocolate, dry or Cooked Oats with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	NA	7.92% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	65% 84.5g	130g per day for Men 19-50 years
Sugars	31.6% 23g	2.62% 1.9g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.76g	g per day for Men 19-50 years
Fiber	10% 3.86g	31.5% 12g	38g per day for Men 19-50 years
Protein	26% 14.6g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	2.7% 0.035mg	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	394% 1574μg	10.6% 42.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.85mg	3.76% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	51.7% 517mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.6% 504μg	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	738% 59mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	NA	178% 4.1mg	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	24.4% 171mg	77.5% 542mg	700mg per day for Men 19-50 years
Potassium	9.93% 337mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	NA	69% 38μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	64% 7.04mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	16% 589g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, MALT-O-MEAL, chocolate, dry vs Cooked Oats with Salt:

• Cereals, MALT-O-MEAL, chocolate, dry have 3.2 times more Vitamin B1, 13.7 times more Vitamin B2, 17.7 times more Vitamin B3, 80.2 times more Vitamin B6, 37.3 times more Vitamin B9 and 5.1 times more Vitamin E than Boiled Regular Oats with salt.
• While Boiled Regular Oats with salt contain 3.8 times more Vitamin B5 than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, chocolate, dry vs Cooked Oats with Salt:

• Cereals, MALT-O-MEAL, chocolate, dry have 8.1 times more Calcium and 9.3 times more Iron than Boiled Regular Oats with salt.
• While Boiled Regular Oats with salt contain 4.8 times more Copper, 4.2 times more Magnesium, 3.2 times more Phosphorus, 1.5 times more Potassium, 36.3 times more Sodium, 5.9 times more Zinc and 63.9 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.

Comparison of macro-nutrients per 500 calories:

• Cereals, MALT-O-MEAL, chocolate, dry have 1.3 times more Carbohydrate and 12 times more Sugars than Boiled Regular Oats with salt.
• While Boiled Regular Oats with salt contain 9.5 times more Fat, 5.1 times more Saturated Fat and 3.1 times more Fiber than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry and Boiled Regular Oats with salt have similar amounts of Energy and Protein per 500 kcal.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Boiled Regular Oats with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.