Comparing Nutrients in 100 grams Frosted Corn Flakes, MALT-O-MEAL VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	13.4% 389kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.4% 90g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	54% 39.3g	29% 21g	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	0.28% 0.2g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 20.4g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	21.6% 8.2g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	50.4% 454μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	59.8% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	66.3% 0.86mg	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	80.8% 323μg	47.8% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	202% 4.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21.5% 129IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.09mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	0.3% 3mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	38.3% 0.35mg	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	145% 11.6mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	121% 2.8mg	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	6.57% 46mg	50.4% 353mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	8.9% 303mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	27.7% 416mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.2% 7.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 194 times more Vitamin C and more Vitamin D than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.6 times more Vitamin E and 9.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin A per 100 g.

Comparing minerals per 100 grams for Frosted Corn Flakes, MALT-O-MEAL vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.4 times more Iron and 1.9 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 76.3 times more Calcium, 2.9 times more Copper, 8.3 times more Magnesium, 7.7 times more Phosphorus, 3.7 times more Potassium and 10.8 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.2 times more Carbohydrate and 1.9 times more Sugars than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 5.9 times more Fat, 7.6 times more Saturated Fat, 4.4 times more Omega 3, 4 times more Omega 6, 6.8 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy per 100 g.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.