Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS RALSTON Corn Flakes

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES: 75.6g
• 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, Cocoa DYNO-BITES or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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% 66.4g	53% 68.8g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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	2.2% 0.83g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	65% 586μg	85% 766μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.4% 13mg	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	100% 1.3mg	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	65% 261μg	139% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	163% 3.9μg	174% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	56.4% 50.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.4% 104IU	37.2% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	0.1% 0.016mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	1.3% 13mg	0.16% 1.56mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	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	58.7% 4.7mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	5.04% 21mg	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	7.45% 52mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	4.02% 137mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	12% 6.57μg	3.13% 1.7μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	0.07% 2.6g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS RALSTON Corn Flakes Nutrients Per 300 Kcal

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

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

• 300 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.3 times more Vitamin A, 3.6 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B12 per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES 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, Cocoa DYNO-BITES vs RALSTON Corn Flakes:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 2.1 times more Copper, 2 times more Phosphorus, 3.8 times more Selenium and 28.8 times more Zinc than RALSTON Corn Flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 3.2 times more Iron than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes contain similar levels of Sodium per 300 calories.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Phosphorus, Selenium and Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 11 times more Saturated Fat and 5.3 times more Sugars than RALSTON Corn Flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.