Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Corn Flakes

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 77g
• RALSTON Corn Flakes: 78g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	53% 68.8g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	8.45% 6.13g	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	1.44% 1.05g	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	% 1.16g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	4.66% 1.77g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	NA	85% 766μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.4% 0.87mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.8% 11.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	115% 1.5mg	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	117% 466μg	139% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	174% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	56.4% 50.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	37.2% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.15% 0.023mg	0.1% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.064% 0.077μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	23.3% 233mg	0.16% 1.56mg	1000mg per day for Men 19-50 years
Copper	NA	6.5% 0.059mg	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	262% 21mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	1.3% 5.47mg	420mg per day for Men 19-50 years
Manganese	NA	3.23% 0.074mg	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	6.7% 47mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	2.17% 74mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	NA	3.13% 1.7μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	78.4% 8.62mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	0.052% 1.92g	0.07% 2.6g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Corn Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS or RALSTON Corn Flakes?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Corn Flakes:

• 300 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 3.6 times more Vitamin C and 2.4 times more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and RALSTON Corn Flakes provide similar amounts of Vitamin B9 and Vitamin B12 per 300 calories.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Corn Flakes:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 149.2 times more Calcium, 1.4 times more Iron, 1.8 times more Phosphorus and 55.2 times more Zinc than RALSTON Corn Flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.3 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 5.6 times more Sugars than RALSTON Corn Flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Fiber in 300 calories.