Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	19% 551kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.53g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	84.8% 110g	130g per day for Men 19-50 years
Sugars	94% 68g	32.6% 23.7g	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	12.3% 4.68g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	56% 505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	84.8% 13.6mg	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	181% 2.35mg	96% 1.25mg	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	256% 1023μg	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	31.5% 28.3mg	18% 16.3mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	47.2% 472mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	74.7% 0.67mg	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	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	8.38% 285mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	93% 10mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.11% 3.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.4 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 243 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.7 times more Calcium and 1.7 times more Zinc than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 1.5 times more Copper, 4.3 times more Magnesium, 5.2 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Iron and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 2.9 times more Saturated Fat and 2.9 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 5.7 times more Omega 3, 2.7 times more Omega 6, 2.5 times more Fiber and 3.3 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 ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.