Comparing Nutrients in 100 calories RALSTON Wheat Bran flakes VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Weight per 100 calories

• RALSTON Wheat Bran flakes: 25.6g
• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES: 25g

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, Fruity DYNO-BITES?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	0.077% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.085% 0.25mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	17% 22.3g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	14.5% 10.5g	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	0.65% 0.25g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	1.72% 0.97g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	15% 136μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	153% 7.64mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	52% 0.68mg	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	30.7% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	221% 5.3μg	71% 1.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.3% 61.5mg	0.28% 0.25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.7% 88.5IU	8.04% 48.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.6mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	0.041% 0.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	0.074% 0.74mg	1000mg per day for Men 19-50 years
Copper	9.83% 0.088mg	3.52% 0.032mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	0.88% 3.7mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	6.8% 0.16mg	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	2.37% 16.6mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	0.55% 19mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.36μg	4.05% 2.23μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	0.008% 0.3g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Cereals Ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, Fruity DYNO-BITES?

Lets compare vitamin content per 100 calories of RALSTON Wheat Bran flakes vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 100 calories of RALSTON Wheat Bran flakes have 3.3 times more Vitamin B1, 3 times more Vitamin B2, 3.5 times more Vitamin B3, 52.6 times more Vitamin B5, 2.6 times more Vitamin B6, 2.9 times more Vitamin B9, 3.1 times more Vitamin B12, 248.3 times more Vitamin C, 1.8 times more Vitamin D and 65.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 2 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, Fruity DYNO-BITES:

• 100 calories of RALSTON Wheat Bran flakes have 2.8 times more Copper, 9.2 times more Iron, 13.1 times more Magnesium, 5.7 times more Manganese, 8.2 times more Phosphorus, 8.6 times more Potassium and 11.1 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Selenium and Sodium per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of RALSTON Wheat Bran flakes have 17.5 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 2.4 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, Fruity DYNO-BITES offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.