Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON Corn Biscuits VS RALSTON Corn Flakes

Weight per 300 calories

• Cereals ready-to-eat, RALSTON Corn Biscuits: 79.8g
• RALSTON Corn Flakes: 78g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON Corn Biscuits or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.84g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	52.7% 68.4g	53% 68.8g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	0% 0g	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	% 0g	% 1.16g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 3.6g	g per day for Men 19-50 years
Fiber	5.46% 2.07g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	97% 871μg	85% 766μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	133% 532μg	139% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	166% 4μg	174% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.4% 14.8mg	56.4% 50.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.3% 266IU	37.2% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	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, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	30% 302mg	0.16% 1.56mg	1000mg per day for Men 19-50 years
Copper	6.47% 0.058mg	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	383% 30.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	2.85% 12mg	1.3% 5.47mg	420mg per day for Men 19-50 years
Manganese	7.74% 0.18mg	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	4.33% 30.3mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.76μg	3.13% 1.7μg	55μg per day for Men 19-50 years
Sodium	40.8% 612mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	0.077% 2.86g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, RALSTON Corn Biscuits vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Corn Flakes contain 2.9 times more Vitamin B1 and 3.4 times more Vitamin C than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, RALSTON Corn Biscuits vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 193 times more Calcium, 2 times more Iron, 2.4 times more Manganese, 1.9 times more Potassium, 1.4 times more Sodium and 87.5 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Copper, Phosphorus and Selenium per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Magnesium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 1.2 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.