Comparing Nutrients in 5 ounces Dry Quick QUAKER Oats VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

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

Macro Nutrients

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	18% 526kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.3% 97g	98% 128g	130g per day for Men 19-50 years
Sugars	2.78% 2g	76.8% 55.7g	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	35% 13.3g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	71.5% 644μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.8% 0.77mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.26% 1.16mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	176% 2.3mg	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	11.3% 45.4μg	114% 458μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	286% 6.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.6% 27.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.5% 183IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	58.3% 0.52mg	19% 0.17mg	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	82.2% 6.58mg	206% 16.4mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	265% 6.1mg	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	93% 649mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Quick Oats QUAKER Cereals have 4.7 times more Vitamin E and 10 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 2.2 times more Vitamin B1, 11.4 times more Vitamin B2, 19.7 times more Vitamin B3, 16.1 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Quick Oats QUAKER Cereals.

Comparing minerals per 5 ounces for Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Quick Oats QUAKER Cereals have 15.7 times more Calcium, 3.1 times more Copper, 22.5 times more Magnesium, 10 times more Phosphorus, 4.4 times more Potassium, 5.3 times more Selenium and 13.3 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.5 times more Iron and 150.3 times more Sodium than Dry Quick Oats QUAKER Cereals.

Comparison of macro-nutrients per 5 ounces:

• Dry Quick Oats QUAKER Cereals have 7.9 times more Fat, 10.4 times more Saturated Fat, 7.1 times more Omega 3, 5.2 times more Omega 6, 7.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Carbohydrate and 27.7 times more Sugars than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 5 oz.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.