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

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g

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

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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.57% 0.27g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	15% 11g	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	0.055% 0.04g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 11g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	3.12% 1.2g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	85% 766μg	110% 994μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	147% 1.9mg	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	191% 765μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.2μg	239% 5.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 50.8mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37.2% 223IU	45.5% 273IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	0.26% 0.04mg	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 ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	0.63% 6.33mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	11.5% 0.1mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	22.5% 0.52mg	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	7.12% 50mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	3.17% 1.74μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.087% 3.22g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.4 times more Vitamin B1 and 3.1 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.3 times more Vitamin A, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin B12 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B2, Vitamin B3 and Vitamin D per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K in 300 kcal.

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.8 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 7 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 37.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Selenium and Sodium per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.8 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.8 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.