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

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: 70.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	8.78% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	12.7% 2.15g	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	42.5% 55.3g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	32% 23g	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	9.3% 3.53g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	85% 766μg	39% 352μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	73.5% 11.8mg	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	90% 1.17mg	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	118% 471μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.2μg	147% 3.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 50.8mg	15.7% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37.2% 223IU	15.6% 94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	2.02% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	10.4% 0.094mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	4.54% 19mg	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	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	22.3% 334mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	80.2% 8.82mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.057% 2.1g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of RALSTON Corn Flakes have 2.2 times more Vitamin A, 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, CINNAMON TOASTERS.
• Both RALSTON Corn Flakes and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS provide similar amounts of Vitamin B9 and Vitamin B12 per 300 calories.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of RALSTON Corn Flakes have 1.3 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 150.4 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 6.8 times more Phosphorus, 10.4 times more Selenium and 56.5 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS lack sufficient amounts of Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Corn Flakes have 1.2 times more Carbohydrate and 2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 12 times more Fat, 57.5 times more Omega 3, 9.9 times more Omega 6, 3.8 times more Sugars and 1.7 times more Fiber than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS offer comparable quantities of Energy per 300 calories.
• 300 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 3, Omega 6 and Fiber
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS provide inadequate amounts of Protein