Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON Corn Biscuits VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	51.5% 1492kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	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	262% 340g	269% 349g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	0% 0g	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	% 0g	% 5.87g	g per day for Men 19-50 years
Sucrose	% 37.7g	% 18.3g	g per day for Men 19-50 years
Fiber	27% 10.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	41.3% 23g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	482% 4334μg	433% 3894μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	503% 6.03mg	1483% 17.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	518% 6.74mg	531% 6.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	542% 86.7mg	522% 83.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	681% 8.85mg	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	662% 2647μg	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	220% 1322IU	189% 1135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	0.53% 0.079mg	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

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	150% 1500mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	1904% 152mg	962% 77mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	21.5% 151mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	203% 3044mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	618% 68mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Corn Flakes contain 2.9 times more Vitamin B1 and 3.5 times more Vitamin C than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON Corn Biscuits vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 189 times more Calcium, 2 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 1.9 times more Potassium, 1.3 times more Sodium and 85.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Copper, Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 1.2 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain more Fructose than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.