Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	23.4% 679kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	9.88% 1.68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	104% 135g	130g per day for Men 19-50 years
Sugars	90% 65.6g	3.9% 2.8g	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	53.3% 20.2g	49% 18.7g	38g per day for Men 19-50 years
Protein	27% 15g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	10.2% 1.63mg	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	130% 1.7mg	15.3% 0.2mg	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	168% 673μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	209% 5.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.7% 202IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	378% 30.3mg	1227% 98mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	128% 536mg	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	96% 673mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	NA	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Cereals, QUAKER, Quick Oats with Iron, Dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal versus 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 5.9 times more Vitamin B2, 10.3 times more Vitamin B3, 8.5 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 3.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Cereals, QUAKER, Quick Oats with Iron, Dry provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• 7 ounces of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.5 times more Potassium, 155.3 times more Sodium and 2 times more Zinc than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 1.4 times more Calcium, 3.2 times more Iron, 2 times more Magnesium and 1.4 times more Phosphorus than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 23.3 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 3.7 times more Fat, 2.3 times more Saturated Fat and 1.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Cereals, QUAKER, Quick Oats with Iron, Dry offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.