Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Rice and Wheat cereal bar

Weight per 500 calories

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 1064g
• Rice and Wheat cereal bar: 122g

Rice and Wheat cereal bar has 8.7 times more energy per unit of mass than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt, which is very 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 Rice and Wheat cereal bar?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	6.27% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	14% 2.4g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	32% 23g	53.6% 39g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	26% 14.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	85.5% 1.1mg	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	4.6% 18.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.87mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.22% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	52% 521mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	NA	25% 0.23mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	13.4% 56.2mg	420mg per day for Men 19-50 years
Manganese	NA	74.8% 1.72mg	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	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.6mg	35% 523mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	25.6% 948g	0.25% 9.17g	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 Rice and Wheat cereal bar:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Rice and Wheat cereal bar.
• While Rice and Wheat cereal bar contains 1.3 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 Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Rice and Wheat cereal bar:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 13.8 times more Calcium, 19 times more Iron, 1.9 times more Potassium and 103.4 times more Water than Rice and Wheat cereal bar.
• While Rice and Wheat cereal bar contains 1.3 times more Magnesium and 49.2 times more Sodium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Rice and Wheat cereal bar have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.9 times more Fiber and 1.3 times more Protein than Rice and Wheat cereal bar.
• While Rice and Wheat cereal bar contains 10.4 times more Fat and 1.7 times more Sugars than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt and Rice and Wheat cereal bar have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Rice and Wheat cereal bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.