Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	25.3% 732kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	138% 179g	130g per day for Men 19-50 years
Sugars	58% 42g	107% 78g	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	0.55% 0.4g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 40.5g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	37% 20.6g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	97% 873μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.42mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	246% 3.2mg	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	95% 379μg	160% 641μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42.7% 256IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	45.4% 454mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	26.5% 0.24mg	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% 16.5mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	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	100% 701mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	55% 826mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frosted Corn Flakes, MALT-O-MEAL:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 5.6 times more Vitamin E and 9.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 194 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Vitamin A per 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Frosted Corn Flakes, MALT-O-MEAL:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 76.3 times more Calcium, 2.9 times more Copper, 8.3 times more Magnesium, 7.7 times more Phosphorus, 3.7 times more Potassium and 10.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.4 times more Iron and 1.9 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 5.9 times more Fat, 7.6 times more Saturated Fat, 4.4 times more Omega 3, 4 times more Omega 6, 6.8 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.9 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.