Comparing Nutrients in 500 calories Frosted Corn Flakes, MALT-O-MEAL VS Dry Quick QUAKER Oats

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Dry Quick QUAKER Oats: 135g

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

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Dry Quick QUAKER Oats?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Dry Quick QUAKER Oats	14%	16%	70%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	9.55% 9.26g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.67% 1.5g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	8.42% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	70.7% 92g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	2.64% 1.9g	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	4.06% 1.54g	33.3% 12.7g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Vitamin A	65% 584μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	10.4% 0.13mg	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	104% 415μg	10.8% 43μg	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% 0mg	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	3.77% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Dry Quick QUAKER Oats	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	6.33% 63.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	55.4% 0.5mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	86.6% 364mg	420mg per day for Men 19-50 years
Manganese	NA	252% 5.8mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	0.27% 4.04mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	39.2% 4.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	0.34% 12.6g	3700g per day for Men 19-50 years

Frosted Corn Flakes, MALT-O-MEAL VS Dry Quick QUAKER Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Dry Quick QUAKER Oats?

Lets compare vitamin content per 500 calories of Frosted Corn Flakes, MALT-O-MEAL vs Dry Quick QUAKER Oats:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have more Vitamin A, 2.1 times more Vitamin B1, 10.9 times more Vitamin B2, 18.7 times more Vitamin B3, 15.4 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Quick QUAKER Oats.
• 500 calories of Dry Quick QUAKER Oats have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dry Quick Oats QUAKER Cereals have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Frosted Corn Flakes, MALT-O-MEAL vs Dry Quick QUAKER Oats:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 2.4 times more Iron and 143.4 times more Sodium than Dry Quick QUAKER Oats.
• While 500 kcal of Dry Quick Oats QUAKER Cereals contain 3.2 times more Copper, 23.6 times more Magnesium, 10.4 times more Phosphorus, 4.6 times more Potassium, 5.5 times more Selenium and 14 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dry Quick Oats QUAKER Cereals lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.3 times more Carbohydrate and 26.4 times more Sugars than Dry Quick QUAKER Oats.
• While 500 kcal of Dry Quick Oats QUAKER Cereals contain 5.5 times more Omega 6, 8.2 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Dry Quick QUAKER Oats offer comparable quantities of Energy per 500 calories.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 6, Fiber and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dry Quick Oats QUAKER Cereals provide inadequate amounts of Omega 3 in 500 calories.