Comparing Nutrients in 7 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Energy	25% 724kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.35% 2.67g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	106% 138g	130g per day for Men 19-50 years
Sugars	0% 0g	4.1% 2.98g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	11% 4.17g	52.2% 20g	38g per day for Men 19-50 years
Protein	42% 23.4g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	12.2% 0.16mg	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	566% 2262μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	56.8% 568mg	69.7% 697mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	79.4% 0.71mg	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	766% 61.2mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	NA	292% 6.7mg	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	44.5% 312mg	120% 839mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	83.7% 46μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	45.3% 5mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, MALT-O-MEAL, original, plain, dry versus 7 oz of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 2.4 times more Vitamin B1, 14.6 times more Vitamin B2, 13.8 times more Vitamin B3, 14.1 times more Vitamin B6 and 35.6 times more Vitamin B9 than Fortified Instant Oats.
• While 7 oz of Dry Plain Fortified Instant Oats contain more Vitamin A and 4.6 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 1.2 times more Iron than Fortified Instant Oats.
• While 7 oz of Dry Plain Fortified Instant Oats contain 3.4 times more Copper, 8 times more Magnesium, 2.7 times more Phosphorus, 3.7 times more Potassium, more Sodium and 4.4 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Plain Fortified Instant Oats contain 9.9 times more Fat, 16.8 times more Saturated Fat, 3.1 times more Omega 3, 10.8 times more Omega 6, more Sugars and 4.8 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 and Omega 6