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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 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.
• While Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 33 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

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

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 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.
• While Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contain 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.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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