Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats

Weight per 500 calories

• Cereals, MALT-O-MEAL, original, plain, dry: 137g
• Fortified Instant Oats: 138g

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

Discover which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, original, plain, dry or Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	5.8% 1.86g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	74% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	2.86% 2.07g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	7.57% 2.88g	36.3% 14g	38g per day for Men 19-50 years
Protein	29% 16g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	51.2% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	8.5% 0.11mg	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	390% 1562μg	11% 44μg	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	1% 0.15mg	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	2.2% 2.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	39% 392mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	55.2% 0.5mg	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	528% 42.3mg	427% 34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	NA	203% 4.68mg	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	30.7% 215mg	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	58.3% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.33% 12.3g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Original, Plain, Dry VS Fortified Instant Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, original, plain, dry or Fortified Instant Oats?

Lets compare vitamin content per 500 calories of Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry have 2.4 times more Vitamin B1, 14.5 times more Vitamin B2, 13.7 times more Vitamin B3, 14 times more Vitamin B6 and 35.3 times more Vitamin B9 than Fortified Instant Oats.
• While 500 kcal of Dry Plain Fortified Instant Oats contain more Vitamin A than Cereals, MALT-O-MEAL, original, plain, dry.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A
• 500 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry have 1.2 times more Iron than Fortified Instant Oats.
• While 500 kcal of Dry Plain Fortified Instant Oats contain 3.5 times more Copper, 8.1 times more Magnesium, 2.7 times more Phosphorus, 3.7 times more Potassium, more Sodium and 4.4 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats contain similar levels of Calcium and Selenium per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Dry Plain Fortified Instant Oats contain 10.9 times more Omega 6 and 4.8 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6 and Fiber
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Plain Fortified Instant Oats provide inadequate amounts of Omega 3 in 500 calories.