Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	19% 551kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.53g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	82.2% 107g	130g per day for Men 19-50 years
Sugars	94% 68g	61% 44.3g	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	12.3% 4.68g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	149% 1337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	137% 1.8mg	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	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.5% 28.3mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	47.2% 472mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	44% 0.4mg	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	532% 42.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.37mg	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	14.6% 102mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	8.38% 285mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	47% 707mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS versus 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, COCO-ROOS vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9, 166.7 times more Vitamin B12, 66.7 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 2 times more Vitamin A and 23 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 2.7 times more Iron and 6.8 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 3.1 times more Magnesium, 4.2 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 1.4 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 2 times more Saturated Fat and 1.5 times more Sugars than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain 1.4 times more Fat, 5 times more Omega 3, 2.3 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3