Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREAL VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

• Cereals ready-to-eat, UNCLE SAM CEREAL: 145g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g

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, UNCLE SAM CEREAL or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	389% 6.2g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	93% 121g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	96% 69.4g	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	0.42% 0.3g	5.83% 4.23g	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	% 0.59g	% 11g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 48g	g per day for Men 19-50 years
Fiber	77% 29.3g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	41.2% 23g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	0% 0μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.8% 0.98mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.94mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	215% 2.8mg	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	19% 76.6μg	250% 1001μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	376% 9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.85% 3.47mg	41.4% 37.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	34% 204IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	13.7% 137mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	44.4% 0.4mg	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	72.8% 5.82mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	15% 62mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	50% 1.15mg	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	77.2% 540mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	232% 128μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	89.7% 9.86mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.1% 3.73g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, UNCLE SAM CEREAL VS Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.1 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain more Vitamin A, 2.4 times more Vitamin B1, 16 times more Vitamin B2, 4.9 times more Vitamin B3, 2 times more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin B12, 10.8 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 9.2 times more Calcium, 2.7 times more Copper, 4.8 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium and 3.5 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.8 times more Iron and 1.8 times more Zinc than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Sodium per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, UNCLE SAM CEREAL have 13.9 times more Fat, 230 times more Omega 3, 5.5 times more Omega 6, 8.3 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.3 times more Carbohydrate and 30.8 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3, Omega 6 and Fiber