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

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g

RALSTON Corn Flakes have 8 times more energy per 100g than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt. It has high energy density when compared to other foods. Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt having low energy density.

Which food has more nutrients per 300 calories - RALSTON Corn Flakes or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.8g	48.5% 63g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	1.12% 0.81g	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	1.44% 1.05g	NA	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	% 1.16g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	5.55% 2.1g	4.93% 1.88g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	85% 766μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	72% 0.94mg	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	139% 558μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 50.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37.2% 223IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	0.42% 0.063mg	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

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	NA	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	189% 15mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	NA	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	3.7% 25.8mg	19.6% 138mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	2.57% 87.5mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	15% 552g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin E and Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have more Sodium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 148 times more Calcium, 2.1 times more Iron, 5.3 times more Phosphorus, 2.8 times more Zinc and 213.4 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Magnesium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Corn Flakes have 7.5 times more Sugars than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.