Comparing Nutrients in 500 calories Cooked Oats with Salt VS Cereals, MALT-O-MEAL, chocolate, dry

Weight per 500 calories

• Cooked Oats with Salt: 704g
• Cereals, MALT-O-MEAL, chocolate, dry: 138g

Cereals, MALT-O-MEAL, chocolate, dry have 5.1 times more energy per unit of mass than Boiled Regular Oats with salt, which is high in comparison to other foods. Cooked Oats with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	84.3% 110g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	31.6% 23g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.76g	NA	g per day for Men 19-50 years
Fiber	31.5% 12g	10% 3.86g	38g per day for Men 19-50 years
Protein	32% 18g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	217% 2.82mg	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	10.6% 42.3μg	394% 1574μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.76% 0.56mg	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	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	79.2% 6.34mg	738% 59mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	77.5% 542mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	9.93% 337mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	NA	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	16% 589g	0.25% 9.2g	3700g per day for Men 19-50 years

Cooked Oats With Salt VS Cereals, MALT-O-MEAL, Chocolate, Dry Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Oats with Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 500 calories of Cooked Oats with Salt have 3.8 times more Vitamin B5 than Cereals, MALT-O-MEAL, chocolate, dry.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 3.2 times more Vitamin B1, 13.7 times more Vitamin B2, 17.7 times more Vitamin B3, 80.2 times more Vitamin B6, 37.3 times more Vitamin B9 and 5.1 times more Vitamin E than Boiled Regular Oats with salt.
• 500 calories of Cooked Oats with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Boiled Regular Oats with salt as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Oats with Salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 500 calories of Cooked Oats with Salt have 4.8 times more Copper, 4.2 times more Magnesium, 3.2 times more Phosphorus, 1.5 times more Potassium, 36.3 times more Sodium, 5.9 times more Zinc and 63.9 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 8.1 times more Calcium and 9.3 times more Iron than Boiled Regular Oats with salt.
• 500 calories of Cooked Oats with Salt lack sufficient amounts of Calcium
• 500 calories of Cereals, MALT-O-MEAL, chocolate, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Oats with Salt have 9.5 times more Fat, 3.1 times more Fiber and 1.2 times more Protein than Cereals, MALT-O-MEAL, chocolate, dry.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, dry contain 1.3 times more Carbohydrate and 12 times more Sugars than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals, MALT-O-MEAL, chocolate, dry offer comparable quantities of Energy per 500 calories.