Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	18% 524kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.86% 0.59g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	81.6% 106g	130g per day for Men 19-50 years
Sugars	100% 72.8g	3.9% 2.83g	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	6.1% 4.44g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	37% 14g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	48% 0.62mg	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	263% 1050μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	394% 9.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.5% 39mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35.7% 214IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	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	140% 11.2mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	45% 315mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	NA	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.6 times more Vitamin B1, 15.5 times more Vitamin B2, 4.9 times more Vitamin B3, 4.7 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 2.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.4 times more Iron, 25.5 times more Sodium and 1.8 times more Zinc than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 4 times more Calcium, 3.2 times more Magnesium, 1.8 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 25.7 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 2.2 times more Fat, 2.6 times more Saturated Fat, 3.8 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.