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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	26% 752kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	9.43% 9.15g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	6.34% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	132% 172g	130g per day for Men 19-50 years
Sugars	45.7% 33g	132% 95g	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	43.3% 16.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	78.5% 706μg	106% 955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	207% 33mg	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	134% 1.75mg	253% 3.3mg	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	358% 1433μg	331% 1324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.4% 23mg	44% 39.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64.3% 9.64mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	40% 399mg	66% 661mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	70.3% 0.63mg	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	727% 58mg	744% 59.5mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	262% 6.03mg	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	105% 736mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21% 708mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	130% 14.2mg	226% 25mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Oatmeal Squares VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 243 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 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.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin K in seven ounces.

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

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 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.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.7 times more Calcium and 1.7 times more Zinc than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Iron and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares have 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.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 2.9 times more Saturated Fat and 2.9 times more Sugars than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3