Comparing Nutrients in 5 ounces Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	18% 526kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	84% 109g	130g per day for Men 19-50 years
Sugars	2.78% 2g	1.37% 0.99g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.8% 0.77mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	175% 28mg	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	11% 0.14mg	218% 2.83mg	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	17.4% 69.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	876% 70mg	725% 58mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Quick Oats with Iron, Dry VS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry versus 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have more Vitamin E than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 2.3 times more Vitamin B1, 8.7 times more Vitamin B2, 24 times more Vitamin B3 and 20 times more Vitamin B6 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 5 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry:

• 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have 1.2 times more Iron, 20.8 times more Magnesium, 4.2 times more Phosphorus, 3.8 times more Potassium and 6.3 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• While 5 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry contain 8 times more Calcium than Cereals, QUAKER, Quick Oats with Iron, Dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have 14 times more Fat, 13.7 times more Saturated Fat, 3.2 times more Fiber and 1.3 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry offer comparable quantities of Energy and Carbohydrate per five ounces.