Comparing Nutrients in 7 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals, MALT-O-MEAL, chocolate, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	4.24% 123kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	121% 158g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	45.5% 33g	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	8.36% 3.18g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	313% 4.07mg	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	6.95% 27.8μg	567% 2268μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	1.4% 14mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	17.4% 0.16mg	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	15.4% 1.23mg	1064% 85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	19.6% 137mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	NA	55μg per day for Men 19-50 years
Sodium	31% 462mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals, MALT-O-MEAL, chocolate, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, whole wheat hot natural cereal, cooked with water, with salt versus 7 oz of Cereals, MALT-O-MEAL, chocolate, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 17.9 times more Vitamin B1, 22.4 times more Vitamin B2, 22.8 times more Vitamin B3, 2.5 times more Vitamin B5, 28.1 times more Vitamin B6, 81.6 times more Vitamin B9 and 8.6 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin E
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals, MALT-O-MEAL, chocolate, dry:

• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt have 23.3 times more Sodium and 12.5 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• While 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 53.6 times more Calcium, 69.2 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 3.5 times more Potassium and 1.8 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Cereals, MALT-O-MEAL, chocolate, dry contain similar levels of Copper per seven ounces.
• 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 5.9 times more Energy, 5.8 times more Carbohydrate, 207.9 times more Sugars, 1.8 times more Fiber and 5.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.