Comparing Nutrients in 7 ounces Frosted Corn Flakes, MALT-O-MEAL VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Energy	26.6% 772kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	112% 146g	130g per day for Men 19-50 years
Sugars	107% 78g	79% 57.4g	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	6.27% 2.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15% 8.43g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Vitamin A	100% 901μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	109% 17.4mg	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	246% 3.2mg	134% 1.75mg	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	160% 641μg	87.3% 349μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	400% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	42.7% 256IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	288% 23mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	42% 177mg	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	13% 91mg	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 4.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparing minerals per 7 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.5 times more Iron than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 73.3 times more Calcium, 7.4 times more Magnesium, 6.6 times more Phosphorus, 3 times more Potassium and 8.4 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.2 times more Carbohydrate and 1.4 times more Sugars than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 8.7 times more Fat, 22.6 times more Saturated Fat, 5.3 times more Fiber and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have similar amounts of Energy per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.