Comparing Nutrients in 500 calories Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 500 calories

• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 150g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 143g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, BARBARA'S PUFFINS, original or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.85% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	87.3% 113g	130g per day for Men 19-50 years
Sugars	38.4% 28g	36.3% 26.3g	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	73% 27.8g	38.7% 14.7g	38g per day for Men 19-50 years
Protein	20% 11g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	126% 20mg	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	28% 0.36mg	146% 1.9mg	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	7.13% 28.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	182% 4.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.5mg	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	8.9% 1.34mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.88% 1.05μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	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	25% 2mg	526% 42mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	25% 104mg	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	27% 189mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	14% 473mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	45.6% 25μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.19% 2.86mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	88.4% 9.73mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.17% 6.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have more Vitamin C and 1.4 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 9.4 times more Vitamin B1, 13.9 times more Vitamin B2, 7 times more Vitamin B3, 5.2 times more Vitamin B6 and more Vitamin B12 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2.2 times more Calcium, 1.5 times more Magnesium and 370 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 21.1 times more Iron, 2.5 times more Phosphorus and 5.1 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2 times more Fat and 1.9 times more Fiber than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.