Comparing Nutrients in 500 calories Frosted Corn Flakes, MALT-O-MEAL VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 136g

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

Which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	7.12% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.42% 1.1g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	77.7% 101g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	39.5% 28.6g	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	0.37% 0.27g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	4.06% 1.54g	29.2% 11g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	65% 584μg	66.2% 596μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	84.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	90% 1.17mg	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	104% 415μg	64.7% 259μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	259% 6.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	0.15% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.6% 166IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.77% 0.12mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	2.15% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	52% 0.47mg	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	186% 15mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	164% 3.8mg	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	8.45% 59mg	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	7.14% 3.93μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 184 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin A per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.3 times more Iron and 1.8 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 80.5 times more Calcium, 3 times more Copper, 8.7 times more Magnesium, 8.1 times more Phosphorus, 3.9 times more Potassium and 11.4 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.8 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 6.2 times more Fat, 4.7 times more Omega 3, 4.3 times more Omega 6, 7.2 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.