Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	4.98% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	62% 80.4g	130g per day for Men 19-50 years
Sugars	49% 35.7g	45.6% 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	10.6% 7.7g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	27% 10g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	55% 494μg	28% 253μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	65.4% 0.85mg	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	53.3% 213μg	84.8% 339μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	105% 2.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.78% 0.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17% 102IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	23.5% 235mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	56.4% 0.51mg	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	114% 9.1mg	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	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	41.7% 292mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	58% 6.36mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.2% 7.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 7.1 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.6 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Potassium, 13.3 times more Selenium and 3.2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Phosphorus and Sodium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.1 times more Fat and 1.4 times more Omega 6 than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.5 times more Omega 3 and 1.8 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 grams.