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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 500 calories of Fortified Instant Oats have 1.2 times more Calcium, 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 Fortified Instant Oats and Cereals, MALT-O-MEAL, original, plain, dry contain similar levels of Iron 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 calories of Fortified Instant Oats have 10.9 times more Omega 6 and 4.8 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Fortified Instant Oats and Cereals, MALT-O-MEAL, original, plain, dry 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 Dry Plain Fortified Instant Oats as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 in 500 calories.