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

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Dried Butternuts: 49g

Dried Butternuts have 1.6 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 Butternuts?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	RALSTON Wheat Bran flakes	Dried Butternuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	97% 16.5g	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	4.54% 5.9g	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	6.06% 2.3g	38g per day for Men 19-50 years
Protein	14% 7.85g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	0.33% 2.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	21% 0.27mg	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	8.1% 32.4μg	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	1.74% 1.57mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	24.5% 0.22mg	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	140% 3.2mg	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	31.2% 219mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	15.3% 8.43μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.044% 1.64g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Dried Butternuts Nutrients Per 300 Kcal

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

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

• 300 calories of RALSTON Wheat Bran flakes have 138.9 times more Vitamin A, 19.3 times more Vitamin B1, 77.3 times more Vitamin B2, 136 times more Vitamin B3, 73.9 times more Vitamin B5, 19.1 times more Vitamin B6, 32.8 times more Vitamin B9, more Vitamin B12, 117.5 times more Vitamin C and more Vitamin D than Dried Butternuts.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D

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

• 300 calories of RALSTON Wheat Bran flakes have 1.2 times more Copper, 26.4 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium, 919.6 times more Sodium and 32.3 times more Zinc than Dried Butternuts.
• Both RALSTON Wheat Bran flakes and Dried Butternuts contain similar levels of Manganese and Selenium per 300 calories.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Dried Butternuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of RALSTON Wheat Bran flakes have 10.4 times more Carbohydrate and 5.6 times more Fiber than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain 10.8 times more Fat, 63.9 times more Omega 3, 16.6 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Dried Butternuts 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 Butternuts provide inadequate amounts of Carbohydrate