Comparing Nutrients in 300 calories RALSTON Corn Flakes VS Brazilnuts

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Brazilnuts: 45.5g

Dried Brazilnuts have 1.7 times more energy per unit of mass than Cereals ready-to-eat, RALSTON Corn Flakes, which is very high in comparison to other foods. RALSTON Corn Flakes having high energy density.

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Brazilnuts	8%	85%	7%

Macro Nutrients

	RALSTON Corn Flakes	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	65.2% 11g	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	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	1.46% 1.06g	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% 0g	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	% 1.06g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	9% 3.4g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	85% 766μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	3.54% 0.046mg	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	2.5% 10μg	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	0.35% 0.32mg	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	17% 2.57mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	88% 0.79mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	24.2% 0.56mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.042% 1.56g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or Brazilnuts?

Lets compare vitamin content per 300 calories of RALSTON Corn Flakes vs Brazilnuts:

• 300 calories of RALSTON Corn Flakes have more Vitamin A, 12.5 times more Vitamin B1, 85.3 times more Vitamin B2, 122.4 times more Vitamin B3, 32.4 times more Vitamin B6, 55.7 times more Vitamin B9, more Vitamin B12, 159.4 times more Vitamin C and more Vitamin D than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 164.6 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• 300 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dried Brazilnuts have insufficient amounts of Vitamin B5 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for RALSTON Corn Flakes vs Brazilnuts:

• 300 calories of RALSTON Corn Flakes have 13.7 times more Iron and 326.6 times more Sodium than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 46.6 times more Calcium, 13.5 times more Copper, 31.3 times more Magnesium, 7.5 times more Manganese, 12.8 times more Phosphorus, 3.6 times more Potassium, 507.7 times more Selenium and 11.8 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Corn Flakes have 12.9 times more Carbohydrate and 5.8 times more Sugars than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 43 times more Fat, 41.4 times more Saturated Fat, 51.3 times more Omega 6, 1.6 times more Fiber and 1.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 6 and Fiber
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.