Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Wheat Bran flakes

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 77g
• RALSTON Wheat Bran flakes: 77g

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 Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.66% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	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	51.7% 67g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	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	4.66% 1.77g	34.2% 13g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	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	72.4% 0.87mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.8% 11.6mg	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	89.3% 1.16mg	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	117% 466μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	663% 16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	205% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	44.2% 265IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.15% 0.023mg	413% 62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.064% 0.077μg	1.73% 2.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	23.3% 233mg	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	262% 21mg	651% 52mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	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	6.7% 47mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	2.17% 74mg	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	23.3% 349mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	78.4% 8.62mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.052% 1.92g	0.053% 1.95g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Wheat Bran 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 Wheat Bran flakes?

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

• 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 6 times more Vitamin B3, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9, 4.5 times more Vitamin B12, 13.2 times more Vitamin C, 2.9 times more Vitamin D and 2682 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS 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 ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Wheat Bran flakes:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 6.7 times more Calcium than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.5 times more Iron, 7.9 times more Magnesium, 8.7 times more Phosphorus, 6.6 times more Potassium, 1.3 times more Sodium and 5.7 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS lack sufficient amounts of Magnesium and Potassium
• 300 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 2.6 times more Sugars than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 7.3 times more Fiber and 2.3 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 Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS provide inadequate amounts of Fiber