Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Oatmeal Squares: 132g
• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 129g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.57% 6.37g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.6% 0.09g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	85.8% 112g	130g per day for Men 19-50 years
Sugars	30.4% 22g	85.3% 62g	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	29% 11g	11% 4.24g	38g per day for Men 19-50 years
Protein	27% 15g	7.83% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	52% 470μg	68.7% 618μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	134% 21.4mg	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	89.3% 1.16mg	164% 2.13mg	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	238% 953μg	214% 857μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15mg	28.6% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.5% 171IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.7% 6.4mg	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	26.5% 265mg	43% 428mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	45.6% 0.41mg	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	483% 38.7mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	8.26% 34.7mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	70% 489mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.1μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	30.5% 458mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.087% 3.2g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Oatmeal Squares VS Cereals Ready-to-eat, MALT-O-MEAL, COCO-ROOS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 249.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.3 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.5 times more Copper, 4.4 times more Magnesium, 5.3 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.6 times more Calcium and 1.7 times more Zinc than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Iron and Sodium per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 2.7 times more Omega 6, 2.6 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 2.9 times more Saturated Fat and 2.8 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 6 and Protein
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 in 500 calories.