Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS Dried Beechnuts

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Dried Beechnuts: 52g

Dried Beechnuts have 1.5 times more energy per unit of mass than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes, which is very high in comparison to other foods. RALSTON Wheat Bran flakes having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	RALSTON Wheat Bran flakes	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	56.3% 9.58g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	NA	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	NA	38g per day for Men 19-50 years
Protein	14% 7.85g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	38.8% 0.35mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	30.4% 0.7mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	NA	55μg per day for Men 19-50 years
Sodium	30% 451mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.093% 3.44g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Dried Beechnuts Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs Dried Beechnuts:

• 300 calories of RALSTON Wheat Bran flakes have more Vitamin A, 22.9 times more Vitamin B1, 29 times more Vitamin B2, 152.5 times more Vitamin B3, 47.6 times more Vitamin B5, 14.7 times more Vitamin B6, 18 times more Vitamin B9, more Vitamin B12 and 22.8 times more Vitamin C than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs Dried Beechnuts:

• 300 calories of RALSTON Wheat Bran flakes have 40.6 times more Iron, more Magnesium, 3.8 times more Manganese, more Phosphorus, 22.8 times more Sodium and 263.9 times more Zinc than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.3 times more Copper than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Dried Beechnuts contain similar levels of Potassium per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Dried Beechnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Wheat Bran flakes have 3.5 times more Carbohydrate and 2.4 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 10.1 times more Fat, 8.9 times more Saturated Fat, 13.2 times more Omega 3 and 9.6 times more Omega 6 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein