Comparing Nutrients in 14 ounces RALSTON Wheat Bran flakes VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	53.4% 1548kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	269% 349g	130g per day for Men 19-50 years
Sugars	94% 68g	43% 31g	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	7.34% 5.3g	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	% 5.87g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 18.3g	g per day for Men 19-50 years
Fiber	177% 67g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	234% 2108μg	433% 3894μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	1483% 17.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	531% 6.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	522% 83.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	582% 7.57mg	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	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	189% 1135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2129% 319mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	18% 179mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	33% 0.3mg	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	962% 77mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	16.4% 0.38mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS RALSTON Corn Flakes per 14 oz

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

Lets compare vitamin content per 14 ounces of RALSTON Wheat Bran flakes vs RALSTON Corn Flakes:

• 14 ounces of RALSTON Wheat Bran flakes have 4.2 times more Vitamin B2, 4.3 times more Vitamin B3, 301 times more Vitamin B5, 3.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.9 times more Vitamin B12, 3.7 times more Vitamin C, 1.2 times more Vitamin D, 4023 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.8 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and RALSTON Corn Flakes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for RALSTON Wheat Bran flakes vs RALSTON Corn Flakes:

• 14 ounces of RALSTON Wheat Bran flakes have 22.5 times more Calcium, 4.6 times more Copper, 3.5 times more Iron, 27.1 times more Magnesium, 36.5 times more Manganese, 16.2 times more Phosphorus, 5.9 times more Potassium, 4.2 times more Selenium and 321.7 times more Zinc than RALSTON Corn Flakes.
• Both RALSTON Wheat Bran flakes and RALSTON Corn Flakes contain similar levels of Sodium per 14 ounces.
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of RALSTON Wheat Bran flakes have 3.7 times more Fat, 5.1 times more Omega 3, 4.7 times more Omega 6, 2.2 times more Sugars, 1.7 times more Fructose, 6.3 times more Fiber and 1.7 times more Protein than RALSTON Corn Flakes.
• Both RALSTON Wheat Bran flakes and RALSTON Corn Flakes 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