Comparing Nutrients in 100 calories RALSTON Corn Flakes VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Weight per 100 calories

• RALSTON Corn Flakes: 26g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 26.4g

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

Which food has more nutrients per 100 calories - RALSTON Corn Flakes or Cereals ready-to-eat, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.072g	0.52% 0.089g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	5% 3.64g	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	0.018% 0.013g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 3.6g	g per day for Men 19-50 years
Fiber	1.85% 0.7g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.74% 1.54g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	28.4% 255μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.48mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.52% 0.026mg	1.2% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.2% 0.5mg	49% 0.64mg	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	63.7% 255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	79.6% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	6.07% 5.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12.4% 74.5IU	15% 91IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.035% 0.005mg	0.088% 0.013mg	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 ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	0.21% 2.1mg	1000mg per day for Men 19-50 years
Copper	2.17% 0.02mg	3.84% 0.035mg	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	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	0.43% 1.82mg	1% 4.22mg	420mg per day for Men 19-50 years
Manganese	1.08% 0.025mg	7.5% 0.17mg	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	2.37% 16.6mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	1.74% 59mg	3400mg per day for Men 19-50 years
Selenium	1.04% 0.57μg	1.06% 0.58μg	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	0.47% 0.052mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	0.029% 1.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of RALSTON Corn Flakes vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.4 times more Vitamin B1 and 3.1 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.3 times more Vitamin A, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin B12 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B2, Vitamin B3 and Vitamin D per 100 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for RALSTON Corn Flakes vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.8 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 7 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 37.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Selenium and Sodium per 100 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.8 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.8 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.