Comparing Nutrients in 300 calories Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS RALSTON Wheat Bran flakes

Weight per 300 calories

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g
• RALSTON Wheat Bran flakes: 77g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 8.1 times more energy per unit of mass than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt, which is high in comparison to other foods. Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	2.66% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	18.2% 13.2g	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	NA	2.4% 1.75g	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	NA	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	4.93% 1.88g	34.2% 13g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	435% 69.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	458% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	402% 5.23mg	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	NA	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	663% 16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	205% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.2% 265IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.42% 0.063mg	413% 62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.73% 2.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	23% 231mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	NA	29.5% 0.27mg	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	405% 32.4mg	651% 52mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	NA	116% 2.67mg	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	19.6% 138mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.5mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.08μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	3.98% 0.44mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	15% 552g	0.053% 1.95g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt VS RALSTON Wheat Bran Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Wheat Bran flakes:

• 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.1 times more Vitamin B1, 9 times more Vitamin B2, 6 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin B12, more Vitamin C, more Vitamin D and 990.3 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Wheat Bran flakes:

• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 6.7 times more Calcium and 283.5 times more Water than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.6 times more Iron, 11.7 times more Magnesium, 3 times more Phosphorus, 5.5 times more Potassium, more Sodium and 113.1 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc
• 300 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.3 times more Protein than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 16.3 times more Sugars and 6.9 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber