Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	23.4% 679kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	9.88% 1.68g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	137% 178g	130g per day for Men 19-50 years
Sugars	90% 65.6g	141% 102g	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	8.57% 6.2g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	NA	% 70.3g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	27% 15g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	55.8% 502μg	122% 1101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	316% 4.1mg	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	368% 1470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	209% 5.02μg	552% 13.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	61% 54.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.7% 202IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	65.3% 0.59mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	73.5% 1.7mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.15% 5.48g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9, 2.6 times more Vitamin B12, more Vitamin C, 1.5 times more Vitamin D and 2.4 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Selenium and 2.3 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Zinc per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3.1 times more Omega 3, 2.6 times more Omega 6, 3.9 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.6 times more Sugars than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6