Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 79.8g

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

Which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	0.86% 0.84g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	1.53% 0.26g	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	52.7% 68.4g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	10.5% 7.6g	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	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	% 1.55g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 7.6g	g per day for Men 19-50 years
Fiber	34.2% 13g	5.46% 2.07g	38g per day for Men 19-50 years
Protein	14% 7.85g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	97% 871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	137% 1.78mg	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	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	166% 4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	16.4% 14.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	44.3% 266IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	0.53% 0.08mg	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, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	6.47% 0.058mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	2.85% 12mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	7.74% 0.18mg	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	4.33% 30.3mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	40.8% 612mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.077% 2.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3 times more Vitamin B1, 4.1 times more Vitamin B2, 4 times more Vitamin B3, 245.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9, 4 times more Vitamin B12, 12.5 times more Vitamin C and 775.7 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 2.1 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Vitamin D per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.6 times more Copper, 1.7 times more Iron, 12.2 times more Magnesium, 15 times more Manganese, 13.5 times more Phosphorus, 3 times more Potassium, 4 times more Selenium and 3.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 8.7 times more Calcium and 1.4 times more Sodium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.2 times more Omega 3, 3.8 times more Omega 6, 1.7 times more Sugars, 6.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.