Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH: 126g
• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 145g

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, MALT-O-MEAL, BERRY COLOSSAL CRUNCH or Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.27g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.53% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	7.05% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	96% 125g	130g per day for Men 19-50 years
Sugars	72.6% 52.6g	15.6% 11.3g	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	6% 2.27g	1.52% 0.58g	38g per day for Men 19-50 years
Protein	9.45% 5.3g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	11.6% 105μg	73% 658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	137% 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	161% 2.1mg	168% 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	211% 842μg	437% 1749μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	274% 6.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28% 25.3mg	29.2% 26.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28% 168IU	29% 175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.2% 0.63mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	39% 0.35mg	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	473% 38mg	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	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	13.5% 95mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	4.05% 138mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	NA	55μg per day for Men 19-50 years
Sodium	53.3% 799mg	89% 1335mg	1500mg per day for Men 19-50 years
Zinc	143% 15.8mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	0.085% 3.16g	0.13% 4.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 6.3 times more Vitamin A and 2.1 times more Vitamin B9 than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 2.3 times more Copper, 2.5 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have similar amounts of Iron and Zinc per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 3.3 times more Fat, 4.7 times more Sugars and 3.9 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 1.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.