Comparing Nutrients in 5 ounces Frosted Corn Flakes, MALT-O-MEAL VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Energy	19% 551kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	10.7% 3.43g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	80.3% 104g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	56.5% 41g	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	4.48% 1.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Vitamin A	71.5% 644μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	81.8% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	78% 12.5mg	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	176% 2.3mg	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	114% 458μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	286% 6.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.6% 27.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.5% 183IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.85% 0.13mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	31% 312mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	206% 16.4mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	30% 126mg	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	9.3% 65.2mg	61% 428mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	NA	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	47.2% 709mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.26% 9.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 4.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparing minerals per 5 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.5 times more Iron than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 73.3 times more Calcium, 7.4 times more Magnesium, 6.6 times more Phosphorus, 3 times more Potassium and 8.4 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.2 times more Carbohydrate and 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 8.7 times more Fat, 22.6 times more Saturated Fat, 5.3 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of Energy per 5 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.