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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	26.6% 772kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	9.43% 9.15g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.34% 1.08g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	119% 154g	130g per day for Men 19-50 years
Sugars	132% 95g	45.7% 33g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	12% 6.77g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	106% 955μg	78.5% 706μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	119% 19mg	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	134% 1.75mg	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	358% 1433μg	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	25.4% 23mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	66% 661mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	105% 0.94mg	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	727% 58mg	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	262% 6.03mg	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	105% 736mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	226% 25mg	130% 14.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.15% 5.46g	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 ready-to-eat, QUAKER, Oatmeal Squares:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.4 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 243 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cereals ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Vitamin B9 per 7 oz.

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

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.7 times more Calcium and 1.7 times more Zinc than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 1.5 times more Copper, 4.3 times more Magnesium, 5.2 times more Phosphorus, 1.8 times more Potassium and 1.3 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 ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Iron and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 2.9 times more Saturated Fat and 2.9 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 5.7 times more Omega 3, 2.7 times more Omega 6, 2.5 times more Fiber and 3.3 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 ready-to-eat, QUAKER, Oatmeal Squares have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.