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

Weight per 100 calories

• RALSTON Corn Flakes: 26g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 213g

RALSTON Corn Flakes have 8.2 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt. It has high energy density when compared to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	15% 19.6g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	6.37% 4.6g	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	0.48% 0.35g	NA	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	1.85% 0.7g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	2.74% 1.54g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	28.4% 255μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.48mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.52% 0.026mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.2% 0.5mg	44% 0.57mg	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	46.5% 186μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12.4% 74.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.035% 0.005mg	3.83% 0.57mg	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

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	2.17% 0.02mg	NA	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	63% 5.05mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	0.43% 1.82mg	2.03% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.08% 0.025mg	NA	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	1.23% 8.6mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	1.04% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	0.14% 2.13mg	1500mg per day for Men 19-50 years
Zinc	0.47% 0.052mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	5.13% 190g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of RALSTON Corn Flakes have more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 110.3 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin E
• 100 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin K in 100 calories.

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

• 100 calories of RALSTON Corn Flakes have 69.9 times more Sodium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 200.2 times more Calcium, 2.4 times more Iron, 4.7 times more Magnesium, 4 times more Phosphorus, 2.4 times more Potassium, 8.2 times more Zinc and 220.1 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 100 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.3 times more Sugars and 1.9 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber