Comparing Nutrients in 100 calories Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS RALSTON Corn Flakes

Weight per 100 calories

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 208g
• RALSTON Corn Flakes: 26g

Cereals ready-to-eat, RALSTON Corn Flakes have 8 times more energy per unit of mass than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt, which is high in comparison to other foods. Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 100 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.19g	0.24% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.065% 0.021g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	2.8% 2.04g	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	0.48% 0.35g	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	% 0.39g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	1.64% 0.63g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	6.2% 3.48g	2.74% 1.54g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	NA	28.4% 255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	34.2% 5.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.52% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	38.2% 0.5mg	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	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12.4% 74.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.14% 0.021mg	0.035% 0.005mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	7.7% 77mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	NA	2.17% 0.02mg	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	135% 11mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	0.99% 4.17mg	0.43% 1.82mg	420mg per day for Men 19-50 years
Manganese	NA	1.08% 0.025mg	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	6.55% 46mg	1.23% 8.6mg	700mg per day for Men 19-50 years
Potassium	0.86% 29mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	NA	1.04% 0.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	1.33% 0.15mg	0.47% 0.052mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.023% 0.86g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt VS RALSTON Corn Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or RALSTON Corn Flakes?

Lets compare vitamin content per 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Corn Flakes:

• 100 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Corn Flakes:

• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 148 times more Calcium, 2.1 times more Iron, 5.3 times more Phosphorus and 213.4 times more Water than RALSTON Corn Flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain more Sodium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 100 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium and Phosphorus
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 2.3 times more Protein than RALSTON Corn Flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 7.5 times more Sugars than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Fiber in 100 calories.