Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	53.4% 1548kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 346g	269% 349g	130g per day for Men 19-50 years
Sugars	244% 177g	43% 31g	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	7.34% 5.3g	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	% 5.87g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	24% 9.13g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	32% 18g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	NA	433% 3894μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	1483% 17.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	391% 5.1mg	531% 6.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60mg	522% 83.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	461% 6mg	582% 7.57mg	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	601% 2405μg	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	752% 18μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.3% 72.2mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	80% 480IU	189% 1135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	120% 1203mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	NA	33% 0.3mg	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	1353% 108mg	962% 77mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	16.4% 0.38mg	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	34.6% 242mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	120% 1802mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	404% 44.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Corn Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS versus 14 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Corn Flakes:

• 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 3.6 times more Vitamin C and 2.4 times more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and RALSTON Corn Flakes provide similar amounts of Vitamin B9 and Vitamin B12 per 14 ounces.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Corn Flakes:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 151.5 times more Calcium, 1.4 times more Iron, 3.4 times more Magnesium, 1.8 times more Phosphorus and 56.1 times more Zinc than RALSTON Corn Flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.3 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and RALSTON Corn Flakes contain similar levels of Potassium per 14 ounces.
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 3 times more Fat, 3.2 times more Saturated Fat and 5.7 times more Sugars than RALSTON Corn Flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and RALSTON Corn Flakes offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.