Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	21.7% 628kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	7.35% 2.35g	4.25% 1.36g	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	87% 113g	74.3% 97g	130g per day for Men 19-50 years
Sugars	69% 50g	2.78% 2g	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	17.5% 6.66g	35% 13.3g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	78.7% 709μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.13mg	63.8% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	7.3% 1.17mg	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	214% 2.78mg	11% 0.14mg	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	236% 945μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.4% 35.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.7% 184IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.17% 1.37mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	48% 479mg	6.66% 66.6mg	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	608% 48.6mg	876% 70mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	91% 383mg	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	35.6% 249mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	43.7% 655mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	189% 21mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Cereals, QUAKER, Quick Oats with Iron, Dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal versus 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 2.8 times more Vitamin B1, 13 times more Vitamin B2, 23.9 times more Vitamin B3, 19.6 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin B12, more Vitamin C and 1.5 times more Vitamin E than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 5 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 7.2 times more Calcium, 154 times more Sodium and 4.6 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 1.4 times more Iron, 7.1 times more Magnesium, 2.6 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 1.7 times more Fat, 1.7 times more Saturated Fat and 24.9 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 2 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Cereals, QUAKER, Quick Oats with Iron, Dry offer comparable quantities of Energy and Carbohydrate per five ounces.