Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES: 75.6g

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

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	0.82% 0.14g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	45% 32.6g	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	2.2% 0.83g	38g per day for Men 19-50 years
Protein	14% 7.85g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	81.4% 13mg	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	100% 1.3mg	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	65% 261μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	163% 3.9μg	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	17.4% 104IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	0.3% 0.045mg	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 ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	13.6% 0.12mg	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	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	5.04% 21mg	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	7.45% 52mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	4.02% 137mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.061% 2.27g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Cereals Ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES?

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 300 calories of RALSTON Wheat Bran flakes have 3.7 times more Vitamin B1, 5 times more Vitamin B2, 5.4 times more Vitamin B3, 4 times more Vitamin B6, 4.1 times more Vitamin B9, 4.1 times more Vitamin B12, more Vitamin C, 2.5 times more Vitamin D and 1365.1 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 1.4 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 300 calories of RALSTON Wheat Bran flakes have 2.2 times more Copper, 11.1 times more Iron, 6.9 times more Magnesium, 7.9 times more Phosphorus, 3.5 times more Potassium and 11 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain similar levels of Selenium and Sodium per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Wheat Bran flakes have 15.6 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 5.9 times more Saturated Fat and 2.5 times more Sugars than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.