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

Weight per 500 calories

• Cereals, MALT-O-MEAL, original, plain, dry: 137g
• Cooked Oats: 704g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	7.92% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	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	81.4% 106g	65% 84.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	7.57% 2.88g	31.5% 12g	38g per day for Men 19-50 years
Protein	29% 16g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	390% 1562μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	3.76% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Calcium	39% 392mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	528% 42.3mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	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	30.7% 215mg	77.5% 542mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.88% 28mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	64% 7.04mg	11mg per day for Men 19-50 years
Water	0.38% 14g	16% 589g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry have 2.7 times more Vitamin B1, 8.9 times more Vitamin B2, 12.3 times more Vitamin B3, 44 times more Vitamin B6 and 37 times more Vitamin B9 than Cooked Oats.
• 500 calories of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Regular Oats have insufficient amounts of Vitamin A, 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 Cooked Oats:

• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry have 6.2 times more Calcium and 6.7 times more Iron than Cooked Oats.
• While 500 kcal of Boiled Regular Oats contain 3.6 times more Copper, 8.7 times more Magnesium, 2.5 times more Phosphorus, 3.6 times more Potassium, 9 times more Zinc and 41.5 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Cooked Oats contain similar levels of Selenium per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, MALT-O-MEAL, original, plain, dry have 1.3 times more Carbohydrate than Cooked Oats.
• While 500 kcal of Boiled Regular Oats contain 11.2 times more Fat, 12.3 times more Omega 6 and 4.2 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Cooked Oats offer comparable quantities of Energy 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 Boiled Regular Oats provide inadequate amounts of Omega 3 in 500 calories.