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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	52.6% 1524kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	31% 40g	130g per day for Men 19-50 years
Sugars	43% 31g	0.71% 0.52g	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	7.34% 5.3g	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	42% 23.4g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	433% 3894μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	45.8% 0.6mg	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	708% 2834μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0.26% 0.04mg	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

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	NA	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	962% 77mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	18.7% 131mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2266mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.36% 13g	9.47% 350g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of RALSTON Corn Flakes have 32 times more Vitamin B1, 17.4 times more Vitamin B2, 11.2 times more Vitamin B3, 12.7 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin D 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 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of RALSTON Corn Flakes have 3.7 times more Iron, 1.5 times more Phosphorus, 7.6 times more Potassium and more Sodium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 18.5 times more Calcium and 26.7 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Potassium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of RALSTON Corn Flakes have 8 times more Energy, 8.7 times more Carbohydrate, 60.3 times more Sugars, 9 times more Fiber and 3.5 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