Comparing Nutrients in 100 calories RALSTON Wheat Bran flakes VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Weight per 100 calories

• RALSTON Wheat Bran flakes: 25.6g
• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS: 28g

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

Discover which food has more nutrients per 100 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.56% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0.79% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	17.8% 23g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	7.8% 5.65g	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	0.8% 0.58g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	11.4% 4.33g	8.1% 3.08g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	15% 136μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	153% 7.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	19.8% 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	88.4% 354μg	51.3% 205μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	221% 5.3μg	32% 0.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.3% 61.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.7% 88.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.6mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	9.83% 0.088mg	11.4% 0.1mg	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	217% 17.4mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	6.73% 28.2mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	19.5% 137mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.36μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	0.042% 1.55g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Cereals Ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS?

Lets compare vitamin content per 100 calories of RALSTON Wheat Bran flakes vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 100 calories of RALSTON Wheat Bran flakes have more Vitamin A, 6.3 times more Vitamin B1, 8.7 times more Vitamin B2, 9 times more Vitamin B3, 6.8 times more Vitamin B6, 1.7 times more Vitamin B9, 6.9 times more Vitamin B12, more Vitamin C, more Vitamin D and 84.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for RALSTON Wheat Bran flakes vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 100 calories of RALSTON Wheat Bran flakes have 2.1 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 29.6 times more Sodium and 8.6 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 6.2 times more Selenium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain similar levels of Copper per 100 calories.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of RALSTON Wheat Bran flakes have 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 1.3 times more Sugars than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.