Comparing Nutrients in 100 grams Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	12% 350kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	5.8% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	61.6% 80g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	29.7% 21.5g	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	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	27% 10.3g	24% 9.1g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	122% 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	NA	357% 1427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	127% 3.05μg	198% 4.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	79.2% 71.3mg	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	4.47% 0.67mg	37.2% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	3.3% 33mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	368% 29.5mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	18.3% 77mg	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	47.3% 331mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.074% 2.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B12, more Vitamin C and 8.3 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have more Calcium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 1.7 times more Potassium, 277 times more Sodium and 1.7 times more Zinc than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Iron, Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 2.9 times more Fat and 2.1 times more Saturated Fat than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.