Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 129g
• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 124g

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, COCO-ROOS or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.93g	4.45% 4.32g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	83% 108g	130g per day for Men 19-50 years
Sugars	85.3% 62g	74.4% 54g	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	11% 4.24g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	7.83% 4.4g	7.36% 4.12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	182% 1635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	168% 2.18mg	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	214% 857μg	109% 436μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	268% 6.43μg	272% 6.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.6% 25.7mg	72.6% 65.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28.5% 171IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.62% 0.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	43% 428mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	33% 0.3mg	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	482% 38.6mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	8.26% 34.7mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.2% 0.3mg	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	13.2% 93mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	14.6% 8.02μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.11% 4.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 2 times more Vitamin B9 and more Vitamin D than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2.6 times more Vitamin A and 2.5 times more Vitamin C than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12 per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn 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, COCO-ROOS vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 5 times more Calcium, 1.4 times more Copper, 2 times more Iron and 23.2 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.3 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.4 times more Fat and 2.8 times more Saturated Fat than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.