Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	25.3% 734kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	114% 148g	130g per day for Men 19-50 years
Sugars	141% 102g	5.47% 3.97g	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	8.57% 6.2g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 70.3g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	122% 1101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	67% 0.87mg	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	368% 1470μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	NA	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	196% 15.7mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	63% 441mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	NA	55μg per day for Men 19-50 years
Sodium	27% 405mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	0.53% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.6 times more Vitamin B1, 15.5 times more Vitamin B2, 4.9 times more Vitamin B3, 4.7 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 2.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.4 times more Iron, 25.5 times more Sodium and 1.8 times more Zinc than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 4 times more Calcium, 3.2 times more Magnesium, 1.8 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 25.7 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 2.2 times more Fat, 2.6 times more Saturated Fat, 3.8 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.