Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	24.6% 714kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 150g	137% 178g	130g per day for Men 19-50 years
Sugars	98% 70.7g	141% 102g	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	21% 15.3g	8.57% 6.2g	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	% 15g	% 16.4g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 70.3g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	32.3% 18g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	109% 980μg	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	316% 4.1mg	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	106% 423μg	368% 1470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	552% 13.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	46.6% 466mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	65.3% 0.59mg	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	226% 18mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	73.5% 1.7mg	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	82.8% 579mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.15% 5.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.6 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 39.4 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin A and Vitamin E per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 21.4 times more Calcium, 1.8 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 2.2 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 9.4 times more Selenium and 3.7 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.5 times more Fat, 2.1 times more Omega 3, 3.7 times more Omega 6, 2.5 times more Fructose, 2.2 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6