Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	18% 524kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	2.73% 2.65g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	7.05% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	87.6% 114g	130g per day for Men 19-50 years
Sugars	100% 72.8g	64.6% 47g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	75% 12mg	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	93% 1.2mg	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	120% 481μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	394% 9.45μg	149% 3.6μg	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	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	80% 0.72mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	46% 193mg	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	68.6% 481mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	82% 9mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.29% 10.6g	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 ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9, 2.6 times more Vitamin B12, more Vitamin C, 1.5 times more Vitamin D and 2.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 3 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Selenium and 2.3 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.6 times more Sugars than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 2.1 times more Fat, 2.6 times more Saturated Fat, 3.1 times more Omega 3, 2.6 times more Omega 6, 3.9 times more Fiber and 1.3 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 ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.