Comparing Nutrients in 100 grams Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Energy	12.6% 365kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.3g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	0% 0g	2.07% 1.5g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	26.3% 10g	38g per day for Men 19-50 years
Protein	21% 12g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.8% 772μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	37% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.3% 14.3mg	6.47% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	6.15% 0.08mg	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	285% 1140μg	8% 32μg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	28.6% 286mg	35% 351mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	40% 0.36mg	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	386% 31mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	22.4% 157mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	45.3% 25μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Fortified Instant Oats per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, MALT-O-MEAL, original, plain, dry versus 100 g of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 100 grams of Cereals, MALT-O-MEAL, original, plain, dry have 2.4 times more Vitamin B1, 14.6 times more Vitamin B2, 13.8 times more Vitamin B3, 14.1 times more Vitamin B6 and 35.6 times more Vitamin B9 than Fortified Instant Oats.
• While 100 g of Dry Plain Fortified Instant Oats contain more Vitamin A and 4.6 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, dry.
• 100 grams of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals, MALT-O-MEAL, original, plain, dry vs Fortified Instant Oats:

• 100 grams of Cereals, MALT-O-MEAL, original, plain, dry have 1.2 times more Iron than Fortified Instant Oats.
• While 100 g of Dry Plain Fortified Instant Oats contain 3.4 times more Copper, 8 times more Magnesium, 2.7 times more Phosphorus, 3.7 times more Potassium, more Sodium and 4.4 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats contain similar levels of Calcium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Plain Fortified Instant Oats contain 9.9 times more Fat, 16.8 times more Saturated Fat, 3.1 times more Omega 3, 10.8 times more Omega 6, more Sugars and 4.8 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• Both Cereals, MALT-O-MEAL, original, plain, dry and Fortified Instant Oats offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 and Omega 6