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

Macros Ratio

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

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	52.6% 1524kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	262% 340g	130g per day for Men 19-50 years
Sugars	43% 31g	52% 37.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 37.7g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	42% 23.4g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	433% 3894μg	482% 4334μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	518% 6.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	681% 8.85mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	220% 1322IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	2.65% 0.4mg	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 ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	32% 0.29mg	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	1904% 152mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	38.5% 0.89mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	203% 3044mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	618% 68mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.39% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Cereals ready-to-eat, RALSTON Corn Biscuits per 14 oz

Compare the macro and micronutrient content in 14 oz of RALSTON Corn Flakes versus 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits:

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

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

• 14 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 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 RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Corn Biscuits contain similar levels of Copper, Phosphorus and Selenium per 14 ounces.
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of macro-nutrients per 14 oz
• Both RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.