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

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g

RALSTON Wheat Bran flakes have 8.1 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.

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	RALSTON Wheat Bran 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	2.66% 2.6g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	48.5% 63g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	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	2.4% 1.75g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	4.93% 1.88g	38g per day for Men 19-50 years
Protein	14% 7.85g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	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	265% 1061μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	651% 52mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	58.6% 410mg	19.6% 138mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	2.57% 87.5mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	NA	55μg per day for Men 19-50 years
Sodium	30% 451mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	15% 552g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

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

• 300 calories of RALSTON Wheat Bran flakes have 4.1 times more Vitamin B1, 9 times more Vitamin B2, 6 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin B12, more Vitamin C, more Vitamin D and 990.3 times more Vitamin E than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin K in 300 calories.

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

• 300 calories of RALSTON Wheat Bran flakes have 1.6 times more Iron, 11.7 times more Magnesium, 3 times more Phosphorus, 5.5 times more Potassium, more Sodium and 113.1 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 6.7 times more Calcium and 283.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 300 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Wheat Bran flakes have 16.3 times more Sugars and 6.9 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.3 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber