Comparing Nutrients in 100 grams Dry Quick QUAKER Oats VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	12.8% 371kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.87g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	69.4% 90g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	54% 39.3g	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	24.7% 9.4g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.4% 454μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.13% 0.82mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	124% 1.6mg	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	8% 32μg	80.8% 323μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	202% 4.84μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21.5% 129IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.8% 0.42mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	4.7% 47mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	13.3% 0.12mg	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	58% 4.64mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	65.4% 458mg	6.57% 46mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	52.5% 29μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.25% 9.37g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Quick Oats QUAKER Cereals have 4.7 times more Vitamin E and 10 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain more Vitamin A, 2.2 times more Vitamin B1, 11.4 times more Vitamin B2, 19.7 times more Vitamin B3, 16.1 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Dry Quick Oats QUAKER Cereals.

Comparing minerals per 100 grams for Dry Quick QUAKER Oats vs Frosted Corn Flakes, MALT-O-MEAL:

• Dry Quick Oats QUAKER Cereals have 15.7 times more Calcium, 3.1 times more Copper, 22.5 times more Magnesium, 10 times more Phosphorus, 4.4 times more Potassium, 5.3 times more Selenium and 13.3 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.5 times more Iron and 150.3 times more Sodium than Dry Quick Oats QUAKER Cereals.

Comparison of macro-nutrients per 100 grams:

• Dry Quick Oats QUAKER Cereals have 7.9 times more Fat, 10.4 times more Saturated Fat, 7.1 times more Omega 3, 5.2 times more Omega 6, 7.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Carbohydrate and 27.7 times more Sugars than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 100 g.
• Both Dry Quick Oats QUAKER Cereals as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.