Comparing Nutrients in 100 grams Cereals, CREAM OF WHEAT, instant, dry VS Cereals, MALT-O-MEAL, original, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	12.6% 366kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	59.4% 77.3g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	0% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	19% 10.6g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	149% 1341μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	89.3% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.8mg	87% 1.13mg	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	89.3% 357μg	285% 1140μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.73% 0.11mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	35.7% 357mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	11.7% 0.11mg	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	358% 28.6mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.8% 16mg	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	14.7% 103mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	45.3% 25μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, CREAM OF WHEAT, instant, dry vs Cereals, MALT-O-MEAL, original, plain, dry:

• Cereals, CREAM OF WHEAT, instant, dry have more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 3.2 times more Vitamin B9 than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cereals, CREAM OF WHEAT, instant, dry vs Cereals, MALT-O-MEAL, original, plain, dry:

• Cereals, CREAM OF WHEAT, instant, dry have 1.2 times more Calcium, 2.1 times more Copper, 2.1 times more Magnesium, more Sodium and 1.7 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• While Cereals, MALT-O-MEAL, original, plain, dry contain 1.5 times more Phosphorus than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Iron, Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, CREAM OF WHEAT, instant, dry have 2 times more Fat, 3.6 times more Omega 3, 3 times more Omega 6 and 1.6 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and Cereals, MALT-O-MEAL, original, plain, dry have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.