Cereals ready-to-eat vs Beverages
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 370
Beverages 227
Protein (g)
Cereals ready-to-eat 5.77
Beverages 0.250
Carbs (g)
Cereals ready-to-eat 89.7
Beverages 91.0
Fat (g)
Cereals ready-to-eat 0.890
Beverages 0.160
Fiber (g)
Cereals ready-to-eat 2.60
Beverages 2.20
Quick answers
Which has more protein?
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS — 5.77g vs 0.250g per 100g.
Which has fewer calories?
Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie — 227 vs 370 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cereals ready-to-eat | Beverages | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 370 kcal | 227 kcal | +63% |
| Macronutrients | |||
| Water | 2.76 g | 1.32 g | +109% |
| Protein | 5.77 g | 0.250 g | +2208% |
| Total lipid (fat) | 0.890 g | 0.160 g | +456% |
| Carbohydrate, by difference | 89.7 g | 91.0 g | -1% |
| Fiber, total dietary | 2.60 g | 2.20 g | +18% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.161 g | 0.010 g | +1510% |
| Fatty acids, total monounsaturated | 0.220 g | 0.038 g | +479% |
| Fatty acids, total trans | 0.028 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 27.6 mg | 2400 mg | -99% |
| Thiamin (Vitamin B1) | 1.74 mg | 0.009 mg | +19233% |
| Riboflavin (Vitamin B2) | 2.17 mg | 6.80 mg | -68% |
| Niacin (Vitamin B3) | 25.2 mg | 80.0 mg | -69% |
| Pantothenic acid (Vitamin B5) | 0.317 mg | 0.018 mg | +1661% |
| Vitamin B-6 — Pyridoxine | 2.07 mg | 8.00 mg | -74% |
| Biotin (Vitamin B7) | 741 ug | 5.00 ug | +14720% |
| Folate, total (Vitamin B9) | 728 ug | 0 ug | |
| Choline, total | 14.4 mg | 0.100 mg | +14300% |
| Vitamin B-12 — Cobalamin | 6.67 ug | 0 ug | |
| Vitamin A, RAE | 555 ug | 5997 ug | -91% |
| Carotene, beta | 2.00 ug | 2.00 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.430 mg | 0.020 mg | +2050% |
| Vitamin D (D2 + D3) | 3.80 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 800 mg | -99% |
| Iron, Fe | 7.92 mg | 0.080 mg | +9800% |
| Magnesium, Mg | 46.0 mg | 245 mg | -81% |
| Phosphorus, P | 222 mg | 493 mg | -55% |
| Potassium, K | 204 mg | 2518 mg | -92% |
| Sodium, Na | 204 mg | 14.0 mg | +1357% |
| Zinc, Zn | 7.30 mg | 0.010 mg | +72900% |
| Copper, Cu | 0.296 mg | 0.011 mg | +2591% |
| Manganese, Mn | 0.852 mg | 0.008 mg | +10550% |
| Selenium, Se | 27.2 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1550 kj | 951 kj | +63% |
| Ash | 0.860 g | 7.27 g | -88% |
| Total Sugars | 51.3 g | 0 g | |
| Sucrose | 35.5 g | — | |
| Glucose | 8.25 g | — | |
| Fructose | 3.13 g | — | |
| Lactose | 0 g | — | |
| Maltose | 4.51 g | — | |
| Galactose | 0 g | — | |
| Starch | 21.4 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 5.00 ug | +160% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1250 ug | 5.00 ug | +24900% |
| Vitamin B-12, added | 6.67 ug | 0 ug | |
| Retinol | 554 ug | 5996 ug | -91% |
| Beta-carotene (Provitamin A) | 0 ug | 10.0 ug | -100% |
| Vitamin A, IU | 1852 IU | 20000 IU | -91% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 94.0 ug | 13.0 ug | +623% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 151 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | 1.10 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.008 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.124 g | 0.010 g | +1140% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.019 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.001 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.215 g | 0.037 g | +481% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.190 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.003 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.349 g | 0.034 g | +926% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.328 g | 0.025 g | +1212% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.324 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.009 g | +122% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.020 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.024 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.024 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.004 g | — | |
| Fatty acids, total trans-polyenoic | 0.004 g | — | |
| Tryptophan (EAA) | 0.123 g | — | |
| Threonine (EAA) | 0.174 g | — | |
| Isoleucine (EAA, BCAA) | 0.204 g | — | |
| Leucine (EAA, BCAA) | 0.429 g | — | |
| Lysine (EAA) | 0.051 g | — | |
| Methionine (EAA) | 0.092 g | — | |
| Cystine (conditionally essential) | 0.051 g | — | |
| Phenylalanine (EAA) | 0.317 g | — | |
| Tyrosine (conditionally essential) | 0.143 g | — | |
| Valine (EAA, BCAA) | 0.245 g | — | |
| Arginine (conditionally essential) | 0.123 g | — | |
| Histidine (EAA) | 0.143 g | — | |
| Alanine | 0.204 g | — | |
| Aspartic acid | 0.266 g | — | |
| Glutamic acid | 2.20 g | — | |
| Glycine (conditionally essential) | 0.215 g | — | |
| Proline (conditionally essential) | 0.440 g | — | |
| Serine | 0.307 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS nutrition facts Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +72900% in Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Thiamin (Vitamin B1) +19233% in Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Biotin (Vitamin B7) +14720% in Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Choline, total +14300% in Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
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