Comparing Nutrients in 7 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	23% 663kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	6.34% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	132% 172g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	132% 95g	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	62% 23.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	44.8% 25g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	207% 33mg	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	42.7% 0.56mg	253% 3.3mg	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	14.4% 57.5μg	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	66% 661mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	70.3% 0.63mg	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	71.4% 5.7mg	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	12.8% 53.6mg	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	98% 687mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	58% 6.37mg	226% 25mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 33 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain more Vitamin A, 3.7 times more Vitamin B1, 7.8 times more Vitamin B2, 4.2 times more Vitamin B3, 5.9 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.

Comparing minerals per 7 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 4.3 times more Magnesium, 4.8 times more Phosphorus, 1.6 times more Potassium and 6 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 9.3 times more Calcium, 10.4 times more Iron, 50 times more Sodium and 3.9 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 7.6 times more Omega 3, 1.9 times more Omega 6, 3.6 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.7 times more Fat, 5.7 times more Saturated Fat and 19.6 times more Sugars than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.