Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	52.6% 1524kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	234% 304g	130g per day for Men 19-50 years
Sugars	43% 31g	140% 101g	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	116% 44g	38g per day for Men 19-50 years
Protein	42% 23.4g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	433% 3894μg	206% 1853μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	258% 41.3mg	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	305% 3.97mg	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	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	513% 12.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	55% 329IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	132% 1.2mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	84% 353mg	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	145% 1012mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	36% 1222mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.67% 24.6g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 14 oz

Compare the macro and micronutrient content in 14 oz of RALSTON Corn Flakes versus 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of RALSTON Corn Flakes vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 14 ounces of RALSTON Corn Flakes have 2.1 times more Vitamin A, 5.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 1.7 times more Vitamin B12, 2.6 times more Vitamin C and 3.4 times more Vitamin D than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 281.5 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 14 ounces of RALSTON Corn Flakes have 5.1 times more Iron and 2.7 times more Sodium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 20 times more Calcium, 4 times more Copper, 12.7 times more Magnesium, 7.7 times more Phosphorus, 2.9 times more Potassium, 16.8 times more Selenium and 15.5 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 6.5 times more Fat, 3.5 times more Saturated Fat, 4.2 times more Omega 3, 5.9 times more Omega 6, 3.3 times more Sugars, 4.1 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6