Comparing Nutrients in 100 grams Cereals, MALT-O-MEAL, chocolate, dry VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	12.5% 363kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.6g	9.23% 12g	130g per day for Men 19-50 years
Sugars	23% 16.6g	0.37% 0.27g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.25g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	0.38% 0.005mg	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	286% 1143μg	1.5% 6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.07mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, dry	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	37.5% 375mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.78% 0.079mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.6μg	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	536% 43mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	NA	25.2% 0.58mg	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	17.7% 124mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	NA	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.73% 71mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.26% 83.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, MALT-O-MEAL, chocolate, dry vs Cooked Oats with Salt:

• Cereals, MALT-O-MEAL, chocolate, dry have 16.4 times more Vitamin B1, 70 times more Vitamin B2, 90.3 times more Vitamin B3, 1.3 times more Vitamin B5, 410 times more Vitamin B6, 190.5 times more Vitamin B9 and 25.9 times more Vitamin E than Boiled Regular Oats with salt.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cereals, MALT-O-MEAL, chocolate, dry vs Cooked Oats with Salt:

• Cereals, MALT-O-MEAL, chocolate, dry have 41.7 times more Calcium, 47.6 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus and 3.5 times more Potassium than Boiled Regular Oats with salt.
• While Boiled Regular Oats with salt contain 7.1 times more Sodium and 12.5 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry and Boiled Regular Oats with salt have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, MALT-O-MEAL, chocolate, dry have 5.1 times more Energy, 6.6 times more Carbohydrate, 61.6 times more Sugars, 1.6 times more Fiber and 4.2 times more Protein than Boiled Regular Oats with salt.
• While Boiled Regular Oats with salt contain 1.9 times more Fat than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Boiled Regular Oats with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.