Comparing Nutrients in 100 calories RALSTON Corn Flakes VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 100 calories

• RALSTON Corn Flakes: 26g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 26g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - RALSTON Corn Flakes or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	2.5% 0.42g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	9.16% 6.64g	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	7.6% 2.9g	38g per day for Men 19-50 years
Protein	2.74% 1.54g	4.14% 2.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	28.4% 255μg	13.5% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.48mg	17% 2.7mg	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	20% 0.26mg	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	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	33.6% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	7.23% 6.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12.4% 74.5IU	3.6% 21.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.035% 0.005mg	9.77% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	2.17% 0.02mg	8.7% 0.078mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	0.43% 1.82mg	5.5% 23mg	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	9.5% 66.4mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	2.36% 80.2mg	3400mg per day for Men 19-50 years
Selenium	1.04% 0.57μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	3.7% 55.7mg	1500mg per day for Men 19-50 years
Zinc	0.47% 0.052mg	7.34% 0.81mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	0.044% 1.6g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Cereals Ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - RALSTON Corn Flakes or Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch?

Lets compare vitamin content per 100 calories of RALSTON Corn Flakes vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 100 calories of RALSTON Corn Flakes have 2.1 times more Vitamin A, 5.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 1.7 times more Vitamin B12, 2.6 times more Vitamin C and 3.4 times more Vitamin D than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 100 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 281.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 100 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for RALSTON Corn Flakes vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 100 calories of RALSTON Corn Flakes have 5.1 times more Iron and 2.7 times more Sodium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 100 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 4 times more Copper, 12.7 times more Magnesium, 7.7 times more Phosphorus, 2.9 times more Potassium, 16.8 times more Selenium and 15.5 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 100 calories of RALSTON Corn Flakes lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 5.9 times more Omega 6, 3.3 times more Sugars, 4.1 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 6 and Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch provide inadequate amounts of Omega 3 in 100 calories.