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

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g

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, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	1.57% 0.27g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	15% 11g	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	0.055% 0.04g	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	% 11g	g per day for Men 19-50 years
Fiber	34.2% 13g	3.12% 1.2g	38g per day for Men 19-50 years
Protein	14% 7.85g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	110% 994μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	3.64% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	147% 1.9mg	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	191% 765μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	239% 5.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	18.2% 16.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	45.5% 273IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	0.26% 0.04mg	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 Crispy Hexagons	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	0.63% 6.33mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	11.5% 0.1mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	22.5% 0.52mg	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	7.12% 50mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	3.17% 1.74μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.087% 3.22g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Cereals Ready-to-eat, RALSTON Crispy Hexagons Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, RALSTON Crispy Hexagons?

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

• 300 calories of RALSTON Wheat Bran flakes have 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 3.6 times more Vitamin B3, 125.9 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9, 2.8 times more Vitamin B12, 11.3 times more Vitamin C and 1563.8 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 300 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 2.4 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons provide similar amounts of Vitamin D per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 300 calories.

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

• 300 calories of RALSTON Wheat Bran flakes have 2.6 times more Copper, 2.4 times more Iron, 11.5 times more Magnesium, 5.2 times more Manganese, 8.2 times more Phosphorus, 2.7 times more Potassium, 4.1 times more Selenium and 8.4 times more Zinc than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons contain similar levels of Sodium per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Wheat Bran flakes have 1.2 times more Sugars, 10.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.