Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS RALSTON Wheat Bran flakes

Macros Ratio

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

Macro Nutrients

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	132% 3840kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	76.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	614% 798g	130g per day for Men 19-50 years
Sugars	108% 78.4g	237% 172g	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	18.5% 13.4g	31.3% 22.7g	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	% 15g	% 20g	g per day for Men 19-50 years
Sucrose	% 46g	% 125g	g per day for Men 19-50 years
Fiber	71% 27g	445% 169g	38g per day for Men 19-50 years
Protein	105% 59g	182% 102g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	5231% 68mg	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	1785% 7140μg	3448% 13790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	8621% 207μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	2663% 2397mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	2% 20mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	383% 3.45mg	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	2425% 194mg	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	1507% 34.7mg	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	47% 330mg	761% 5330mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5848% 643mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS RALSTON Wheat Bran flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of RALSTON Corn Flakes versus 1 kg of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of RALSTON Corn Flakes vs RALSTON Wheat Bran flakes:

• 1 kilogram of RALSTON Corn Flakes has 1.8 times more Vitamin A than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 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, 4023 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes provide similar amounts of Vitamin B1 and Vitamin D per one kilogram.
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs RALSTON Wheat Bran flakes:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 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 Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes contain similar levels of Sodium per one kilogram.
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 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 Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6