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

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Energy	25% 724kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	18.3% 24g	130g per day for Men 19-50 years
Sugars	0% 0g	0.74% 0.54g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	11% 4.17g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	42% 23.4g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	0.76% 0.01mg	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	2.98% 12μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Oats	Recommended Dietary Allowance
Calcium	56.8% 568mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	50% 1.15mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Cooked 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 Cooked 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 Cooked Oats:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 14.1 times more Vitamin B1, 45.6 times more Vitamin B2, 63.5 times more Vitamin B3, 226 times more Vitamin B6 and 190 times more Vitamin B9 than Cooked Oats.
• 7 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Regular Oats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 31.8 times more Calcium, 1.4 times more Copper, 34.3 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 4.6 times more Selenium than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 1.7 times more Magnesium, 1.8 times more Zinc and 8.1 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• 7 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 5.1 times more Energy, 6.4 times more Carbohydrate, 1.2 times more Fiber and 4.6 times more Protein than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 2.4 times more Omega 6 than Cereals, MALT-O-MEAL, original, plain, dry.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Regular Oats provide inadequate amounts of Omega 3 in seven ounces.