Comparing Nutrients in 500 calories Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

• Cereals, QUAKER, Quick Oats with Iron, Dry: 135g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g

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

Which food has more nutrients per 500 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.55% 9.26g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.04% 1.3g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	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	93% 121g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	96% 69.4g	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	5.83% 4.23g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 48g	g per day for Men 19-50 years
Fiber	33.3% 12.7g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	33% 18.5g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	NA	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.93% 1.1mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	215% 2.8mg	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	250% 1001μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	376% 9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	41.4% 37.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	34% 204IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.93% 0.89mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.24% 1.5μg	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, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	NA	44.4% 0.4mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	86.6% 364mg	15% 62mg	420mg per day for Men 19-50 years
Manganese	NA	50% 1.15mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.04mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	39.2% 4.3mg	89.7% 9.86mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.1% 3.73g	3700g per day for Men 19-50 years

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

• Cereals, QUAKER, Quick Oats with Iron, Dry have 1.5 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 3.2 times more Vitamin B1, 17.7 times more Vitamin B2, 30.7 times more Vitamin B3, 20.7 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparing minerals per 500 calories for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 4.3 times more Calcium, 6.2 times more Iron, 5.9 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 68.2 times more Sodium and 2.3 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Quick Oats with Iron, Dry have 7.7 times more Fat, 3.6 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.3 times more Carbohydrate and 36.3 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, GOLDEN PUFFS have similar amounts of Energy per 500 kcal.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.