Comparing Nutrients in 14 ounces RALSTON Wheat Bran flakes VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	RALSTON Wheat Bran flakes	Dried Butternuts	Recommended Dietary Allowance
Energy	53.4% 1548kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	36.8% 48g	130g per day for Men 19-50 years
Sugars	94% 68g	NA	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	12.4% 9g	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	% 8g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	NA	g per day for Men 19-50 years
Fiber	177% 67g	49% 18.7g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	176% 99g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	234% 2108μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	171% 2.22mg	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	1368% 5473μg	65.5% 262μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2129% 319mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Dried Butternuts	Recommended Dietary Allowance
Calcium	18% 179mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	198% 1.8mg	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	3357% 269mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	1132% 26mg	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	302% 2115mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Dried Butternuts per 14 oz

Compare the macro and micronutrient content in 14 oz of RALSTON Wheat Bran flakes versus 14 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of RALSTON Wheat Bran flakes vs Dried Butternuts:

• 14 ounces of RALSTON Wheat Bran flakes have 88.5 times more Vitamin A, 12.3 times more Vitamin B1, 49.3 times more Vitamin B2, 86.7 times more Vitamin B3, 47.1 times more Vitamin B5, 12.1 times more Vitamin B6, 20.9 times more Vitamin B9, more Vitamin B12, 74.9 times more Vitamin C and more Vitamin D than Dried Butternuts.
• 14 ounces of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for RALSTON Wheat Bran flakes vs Dried Butternuts:

• 14 ounces of RALSTON Wheat Bran flakes have 16.8 times more Iron, 1.5 times more Potassium, 586 times more Sodium and 20.6 times more Zinc than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.3 times more Copper, 1.9 times more Manganese and 1.9 times more Selenium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Dried Butternuts contain similar levels of Calcium, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of RALSTON Wheat Bran flakes have 6.6 times more Carbohydrate and 3.6 times more Fiber than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 1.6 times more Energy, 17 times more Fat, 3 times more Saturated Fat, 100.2 times more Omega 3, 26 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.