Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	12%	5%	83%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	24% 691kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	138% 179g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	107% 78g	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	61.6% 23.4g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	40% 22.3g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	200% 32mg	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	39% 0.51mg	246% 3.2mg	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	25.3% 101μg	160% 641μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42.7% 256IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	NA	26.5% 0.24mg	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	82.6% 6.6mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	5.67% 24mg	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	103% 718mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.23% 8.33g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal VS Frosted Corn Flakes, MALT-O-MEAL per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal versus 7 oz of Frosted Corn Flakes, MALT-O-MEAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal vs Frosted Corn Flakes, MALT-O-MEAL:

• 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 5.4 times more Vitamin B1, 13 times more Vitamin B2, 3.1 times more Vitamin B3, 6.3 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal.
• 7 ounces of Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal vs Frosted Corn Flakes, MALT-O-MEAL:

• 7 ounces of Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal have 15 times more Calcium, 14.3 times more Magnesium, 7.9 times more Phosphorus, 4.4 times more Potassium and 10.6 times more Zinc than Frosted Corn Flakes, MALT-O-MEAL.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.5 times more Iron and 112.8 times more Sodium than Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal have 2.3 times more Fat, 9.8 times more Fiber and 2.6 times more Protein than Frosted Corn Flakes, MALT-O-MEAL.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 48.5 times more Sugars than Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal.
• Both Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal and Frosted Corn Flakes, MALT-O-MEAL offer comparable quantities of Energy and Carbohydrate per seven ounces.