Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 500 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 1064g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 130g

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 8.2 times more energy per unit of mass than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt, which is high in comparison to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	7.9% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	NA	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	NA	12.5% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	76.7% 100g	130g per day for Men 19-50 years
Sugars	32% 23g	45.8% 33.2g	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	11% 4.26g	38% 14.5g	38g per day for Men 19-50 years
Protein	26% 14.6g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	67.6% 608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28mg	84.6% 13.5mg	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	221% 2.87mg	100% 1.3mg	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	NA	67.7% 271μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	168% 4.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	36% 32.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18% 108IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.87mg	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	52% 521mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	NA	43.4% 0.39mg	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	743% 59.5mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	27.6% 116mg	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	24.3% 170mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	NA	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	18.6% 279mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	25.6% 948g	0.22% 8.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, more Vitamin B12, more Vitamin C, more Vitamin D and 2.6 times more Vitamin E than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 10 times more Calcium, 12 times more Iron and 117.5 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 2.7 times more Magnesium, 2 times more Phosphorus, 26.2 times more Sodium and 1.9 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.3 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 7.2 times more Fat, 1.4 times more Sugars and 3.4 times more Fiber than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.