Comparing Nutrients in 500 calories Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 500 calories

• Cereals, QUAKER, Quick Oats with Iron, Dry: 135g
• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal: 113g

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

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.55% 9.26g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	4.04% 1.3g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	69.4% 90g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	55% 40g	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	33.3% 12.7g	14% 5.3g	38g per day for Men 19-50 years
Protein	33% 18.5g	9.88% 5.53g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Vitamin A	NA	62.7% 564μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	139% 22mg	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	10.4% 0.13mg	170% 2.2mg	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	16.5% 66μg	188% 753μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	235% 5.64μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	31.4% 28.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	24.5% 147IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.93% 0.89mg	7.3% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	833% 66.6mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	86.6% 364mg	10.2% 43mg	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	88% 617mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4.04mg	34.8% 521mg	1500mg per day for Men 19-50 years
Zinc	39.2% 4.3mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.034% 1.24g	3700g per day for Men 19-50 years

Cereals, QUAKER, Quick Oats With Iron, Dry VS Cereals Ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 2.3 times more Vitamin B1, 10.9 times more Vitamin B2, 20 times more Vitamin B3, 16.4 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 500 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin C
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

• 500 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have 1.7 times more Iron, 8.5 times more Magnesium, 3.1 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 6 times more Calcium, 129 times more Sodium and 3.8 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 500 calories of Cereals, QUAKER, Quick Oats with Iron, Dry lack sufficient amounts of Calcium
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Quick Oats with Iron, Dry have 2.4 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 1.4 times more Fat and 20.9 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal provide inadequate amounts of Protein