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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	52.6% 1524kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	265% 344g	130g per day for Men 19-50 years
Sugars	43% 31g	75.5% 54.7g	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	0.27% 0.2g	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	% 54.4g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	42% 23.4g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	433% 3894μg	554% 4985μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	626% 8.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	599% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	737% 9.6mg	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	958% 3834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	1197% 28.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	91% 82mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	1.32% 0.2mg	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 Crispy Hexagons	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	57.8% 0.52mg	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	1386% 111mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	113% 2.6mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	26% 889mg	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	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.44% 16g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.5 times more Vitamin B1 and 3.1 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.3 times more Vitamin A, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin B12 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B2, Vitamin B3 and Vitamin D per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K in 14 oz.

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.7 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 6.9 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 37.2 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Selenium and Sodium per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.3 times more Omega 3, 26.8 times more Fructose and 1.8 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.8 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.