Comparing Nutrients in 100 calories Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 100 calories

• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 30g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 28.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, BARBARA'S PUFFINS, original or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.77% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.2g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	7.67% 5.56g	7.27% 5.27g	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	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	14.6% 5.56g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	3.97% 2.23g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.78% 0.033mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.57% 0.02mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	25% 4mg	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	5.6% 0.073mg	29.2% 0.38mg	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	1.43% 5.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36.3% 0.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.6% 16.7mg	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	1.8% 0.27mg	1.28% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	2.1% 21mg	0.94% 9.43mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	5% 0.4mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	4.97% 21mg	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	5.4% 38mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	14% 211mg	0.038% 0.57mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.029% 1.08g	0.034% 1.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have more Vitamin C and 1.4 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 9.4 times more Vitamin B1, 13.9 times more Vitamin B2, 7 times more Vitamin B3, 5.2 times more Vitamin B6 and more Vitamin B12 than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2.2 times more Calcium, 1.5 times more Magnesium and 370 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 21.1 times more Iron, 2.5 times more Phosphorus and 5.1 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2 times more Fat and 1.9 times more Fiber than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.