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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Oats	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	172% 2.24mg	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	2.98% 12μg	566% 2262μg	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	1.06% 0.16mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	1.8% 18mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	22.3% 1.8mg	766% 61.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	22% 153mg	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.56% 20.5g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 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 Boiled Regular Oats.
• 7 ounces of Cooked Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled Regular Oats as well as Cereals, MALT-O-MEAL, original, plain, dry 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 Cooked Oats vs Cereals, MALT-O-MEAL, original, plain, dry:

• 7 ounces of Cooked Oats have 1.7 times more Magnesium, 1.8 times more Zinc and 8.1 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• While 7 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 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 Boiled Regular Oats.
• 7 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

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