Comparing Nutrients in 7 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	25% 724kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.46% 1.75g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	117% 152g	130g per day for Men 19-50 years
Sugars	0% 0g	79% 57.3g	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	11% 4.17g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	42% 23.4g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	151% 24.2mg	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	172% 2.24mg	150% 1.94mg	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	102% 407μg	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	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	56.8% 568mg	48.2% 482mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	766% 61.2mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	41% 173mg	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	44.5% 312mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, MALT-O-MEAL, original, plain, dry versus 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry 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 Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 1.5 times more Vitamin B1 and 5.6 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.4 times more Vitamin B2 and 3.8 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, MALT-O-MEAL, original, plain, dry vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 3.5 times more Iron than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 5.4 times more Magnesium, 1.9 times more Phosphorus, 3.3 times more Potassium, more Sodium and 3.5 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 1.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 6.6 times more Fat, 11 times more Saturated Fat, more Sugars and 4 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy and Carbohydrate per seven ounces.