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Comparing Nutrients in 100 calories Cereals, oats, instant, fortified, maple and brown sugar, dryVS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 100 calories

Cereals, oats, instant, fortified, maple and brown sugar, dry
26g
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, oats, instant, fortified, maple and brown sugar, dry or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

Protein Fat Carbs

Cereals, oats, instant, fortified, maple and brown sugar, dry
10%
11%
79%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS
10%
5%
85%
100 kcal ▼

Macro Nutrients

Cereals, oats, instant, fortified, maple and brown sugar, dryvs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
1.26%1.23g
Fat
0.57%0.55g
1.23 gvs0.55 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
0.63%0.2g
Saturated Fat
0.36%0.11g
0.2 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
0.83%0.013g
Omega 3
NA
0.013 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.36%0.4g
Omega 6
NA
0.4 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.3%20g
Carbohydrate
17.5%22.7g
20 gvs22.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
11%7.84g
Sugars
7.27%5.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.84 gvs5.27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.064%0.047g
Fructose
NA
≤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]
0.047 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.1g
Glucose
NA
0.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.7g
Sucrose
NA
7.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose
4.9%1.87g
Fiber
7.74%2.94g
1.87 gvs2.94 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
4.28%2.4g
Protein
4.5%2.5g
2.4 gvs2.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, oats, instant, fortified, maple and brown sugar, dryvs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS
20%179μg
Vitamin A
NA
RAE, retinol activity equivalents
179 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
23%0.28mg
Vitamin B1
26%0.31mg
Thiamine
0.28 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
21.8%0.28mg
Riboflavin
0.26 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3.04mg
Vitamin B3
25%4mg
Niacin, nicotinic acid, niacinamide
3.04 mgvs4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.2%0.16mg
Vitamin B5
NA
Pantothenic acid
0.16 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
29%0.38mg
Vitamin B6
29.2%0.38mg
Pyridoxine
0.38 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7
9.6%38.3μg
Vitamin B9
NA
Folates and Folic Acid
38.3 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9
0%0μg
Vitamin B12
36.3%0.87μg
Cobalamin
0 μgvs0.87 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
0.88%0.13mg
Vitamin E
1.28%0.19mg
Tocopherols and Tocotrienols
0.13 mgvs0.19 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
0.3%0.36μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.36 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals, oats, instant, fortified, maple and brown sugar, dryvs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS
6.7%67mg
Calcium
0.94%9.43mg
67 mgvs9.43 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
6.9%0.062mg
Copper
NA
0.062 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride
33.5%2.7mg
Iron
105%8.4mg
2.7 mgvs8.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
5.55%23.3mg
Magnesium
4.97%21mg
23.3 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
26%0.6mg
Manganese
NA
0.6 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum
11.3%79mg
Phosphorus
13.5%95mg
79 mgvs95 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
2.75%94mg
Potassium
2.75%93mg
94 mgvs93 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
7.9%4.35μg
Selenium
NA
4.35 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
8.72%131mg
Sodium
0.038%0.57mg
131 mgvs0.57 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
4.05%0.45mg
Zinc
17.7%1.95mg
0.45 mgvs1.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.045%1.66g
Water
0.034%1.26g
1.66 gvs1.26 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 100 calories of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:
Comparing minerals per 100 calories for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cereals, oats, instant, fortified, maple and brown sugar, dryVS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cerealCereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERSVS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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