Comparing Nutrients in 300 calories RALSTON Corn Flakes VS RALSTON Wheat Bran flakes

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• RALSTON Wheat Bran flakes: 77g

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 RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.66% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	5.87% 1g	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	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	18.2% 13.2g	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	2.4% 1.75g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 9.6g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	34.2% 13g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	85% 766μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	435% 69.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	458% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	402% 5.23mg	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	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.2μg	663% 16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 50.8mg	205% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37.2% 223IU	44.2% 265IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	413% 62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.73% 2.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	29.5% 0.27mg	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	651% 52mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	116% 2.67mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	13% 7.08μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.053% 1.95g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS RALSTON Wheat Bran Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Corn Flakes or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 300 calories of RALSTON Corn Flakes vs RALSTON Wheat Bran flakes:

• 300 calories of RALSTON Corn Flakes have 1.9 times more Vitamin A than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 296.4 times more Vitamin B5, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 3.8 times more Vitamin B12, 3.6 times more Vitamin C and 3961.1 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes provide similar amounts of Vitamin B1 and Vitamin D per 300 calories.
• 300 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for RALSTON Corn Flakes vs RALSTON Wheat Bran flakes:

• 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.5 times more Copper, 3.4 times more Iron, 26.7 times more Magnesium, 35.9 times more Manganese, 15.9 times more Phosphorus, 5.8 times more Potassium, 4.1 times more Selenium and 316.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes contain similar levels of Sodium per 300 calories.
• 300 calories of RALSTON Corn Flakes lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.2 times more Sugars, 6.2 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.