Comparing Nutrients in 500 calories Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Weight per 500 calories

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry: 150g
• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 129g

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

Which food has more nutrients per 500 calories - Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry or Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	85.8% 112g	130g per day for Men 19-50 years
Sugars	5.08% 3.7g	85.3% 62g	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	47% 18g	11% 4.24g	38g per day for Men 19-50 years
Protein	33.8% 19g	7.83% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.7% 618μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.96mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	164% 2.13mg	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% 43.4μg	214% 857μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	28.6% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.5% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	5.4% 54mg	43% 428mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	45.6% 0.41mg	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	54% 4.3mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	8.26% 34.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	74% 518mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	85% 47μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.087% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 38.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain more Vitamin A, 3.2 times more Vitamin B1, 6.7 times more Vitamin B2, 3.6 times more Vitamin B3, 5.1 times more Vitamin B6, 19.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 1.3 times more Copper, 5 times more Magnesium, 5.6 times more Phosphorus, 1.9 times more Potassium and 7 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 7.9 times more Calcium, 8.9 times more Iron, 42.9 times more Sodium and 3.3 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 8.8 times more Omega 3, 2.2 times more Omega 6, 4.2 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.4 times more Fat, 4.9 times more Saturated Fat and 16.8 times more Sugars than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.