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

Weight per 100 calories

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 208g
• RALSTON Wheat Bran flakes: 25.6g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 8.1 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 Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.19g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.065% 0.021g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	6.07% 4.4g	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	0.8% 0.58g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	1.64% 0.63g	11.4% 4.33g	38g per day for Men 19-50 years
Protein	6.2% 3.48g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	153% 7.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	134% 1.74mg	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	88.4% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	221% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	68.3% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.7% 88.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.14% 0.021mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.58% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	7.7% 77mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	NA	9.83% 0.088mg	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	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	0.99% 4.17mg	11.6% 48.7mg	420mg per day for Men 19-50 years
Manganese	NA	38.7% 0.89mg	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	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	0.86% 29mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	NA	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	1.33% 0.15mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.018% 0.65g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt VS RALSTON Wheat Bran 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 Wheat Bran flakes?

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

• 100 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.1 times more Vitamin B1, 9 times more Vitamin B2, 6 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin B12, more Vitamin C, more Vitamin D and 990.3 times more Vitamin E 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, Vitamin D and Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Vitamin K in 100 calories.

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

• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 6.7 times more Calcium and 283.5 times more Water than RALSTON Wheat Bran flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.6 times more Iron, 11.7 times more Magnesium, 3 times more Phosphorus, 5.5 times more Potassium, more Sodium and 113.1 times more Zinc 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 lack sufficient amounts of Magnesium, Potassium and Zinc
• 100 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.3 times more Protein than RALSTON Wheat Bran flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 16.3 times more Sugars and 6.9 times more Fiber 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 Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber