Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	6.57% 191kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	NA	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	30.3% 5.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	244% 317g	130g per day for Men 19-50 years
Sugars	0.71% 0.52g	94% 68g	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	NA	12.4% 9g	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	NA	% 8g	g per day for Men 19-50 years
Sucrose	NA	% 49.6g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	177% 67g	38g per day for Men 19-50 years
Protein	12% 6.63g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	234% 2108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.42mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	2076% 27mg	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	NA	1368% 5473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3422% 82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1057% 951mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	14.7% 147mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	NA	152% 1.37mg	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	257% 20.6mg	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	NA	598% 13.8mg	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	12.5% 87.3mg	302% 2115mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2321% 255mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS RALSTON Wheat Bran flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt versus 14 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Wheat Bran flakes:

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 33.7 times more Vitamin B1, 72.9 times more Vitamin B2, 48.4 times more Vitamin B3, 45.3 times more Vitamin B6, more Vitamin B12, more Vitamin C, more Vitamin D, 8046 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Wheat Bran flakes:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 34.9 times more Water than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 13 times more Iron, 95 times more Magnesium, 24.2 times more Phosphorus, 45 times more Potassium, more Sodium and 919 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and RALSTON Wheat Bran flakes contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8.1 times more Energy, 37.3 times more Fat, 7.9 times more Carbohydrate, 132.1 times more Sugars, 56.3 times more Fiber and 6.1 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy and Fiber