Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS VS Toasted Wheat Germ Cereals

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS: 130g
• Toasted Wheat Germ Cereals: 131g

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, CORN BURSTS or Toasted Wheat Germ Cereals?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	0.41% 0.006g	65.4% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	45% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	50% 65g	130g per day for Men 19-50 years
Sugars	84% 61g	14% 10.2g	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	% 10.2g	g per day for Men 19-50 years
Fiber	6.5% 2.47g	52% 19.8g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	101% 909μg	0.73% 6.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.14mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	274% 3.56mg	82.6% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	323% 4.2mg	98% 1.3mg	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	105% 419μg	115% 461μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	262% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	70% 63mg	8.73% 7.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28% 168IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.091mg	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.36% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	0.65% 6.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	8.37% 0.075mg	90% 0.81mg	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	94% 7.53mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	1.24% 5.2mg	100% 419mg	420mg per day for Men 19-50 years
Manganese	NA	1136% 26mg	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	6.86% 48mg	214% 1500mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	57% 6.3mg	198% 22mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.2% 7.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS vs Toasted Wheat Germ Cereals:

• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have 138.9 times more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 5.7 times more Vitamin B3, 3.3 times more Vitamin B6, more Vitamin B12, 8 times more Vitamin C and more Vitamin D than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 230.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• Both Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS and Plain Toasted Wheat Germ Cereals have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS vs Toasted Wheat Germ Cereals:

• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have 212.1 times more Sodium than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 9.1 times more Calcium, 10.8 times more Copper, 1.6 times more Iron, 80.6 times more Magnesium, 31.2 times more Phosphorus, 13.4 times more Potassium, 10.1 times more Selenium and 3.5 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have 1.8 times more Carbohydrate and 6 times more Sugars than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 30.8 times more Fat, 19.8 times more Saturated Fat, 161.3 times more Omega 3, 38.3 times more Omega 6, 8 times more Fiber and 8.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• Both Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS and Plain Toasted Wheat Germ Cereals have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.