Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g
• Cereals, QUAKER, Whole Wheat Natural Cereal, dry: 150g

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, GOLDEN PUFFS or Cereals, QUAKER, Whole Wheat Natural Cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	86.4% 112g	130g per day for Men 19-50 years
Sugars	96% 69.4g	4.14% 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	5.83% 4.23g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 48g	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	39% 15g	38g per day for Men 19-50 years
Protein	14% 7.8g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	51% 0.66mg	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	250% 1001μg	18.4% 73.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	376% 9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.4% 37.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34% 204IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.87% 0.58mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	1.5% 15mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	134% 10.7mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	15% 62mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	43% 300mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	NA	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	89.7% 9.86mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.3 times more Vitamin B1, 13.9 times more Vitamin B2, 4.4 times more Vitamin B3, 4.2 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 2.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.2 times more Iron, 23 times more Sodium and 1.6 times more Zinc than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 4.4 times more Calcium, 3.6 times more Magnesium, 2 times more Phosphorus and 2.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 23.1 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 4.2 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.