Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS RALSTON Corn Flakes

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• RALSTON Corn Flakes: 78g

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 RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	1.27% 0.22g	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% 68.8g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	8.45% 6.13g	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	1.44% 1.05g	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	% 1.16g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 3.6g	g per day for Men 19-50 years
Fiber	34.2% 13g	5.55% 2.1g	38g per day for Men 19-50 years
Protein	14% 7.85g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	85% 766μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	1.55% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	115% 1.5mg	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	139% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	174% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	56.4% 50.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	37.2% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	0.1% 0.016mg	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	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	0.16% 1.56mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	6.5% 0.059mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	1.3% 5.47mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	3.23% 0.074mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	3.13% 1.7μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.07% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of RALSTON Wheat Bran flakes vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 296.4 times more Vitamin B5, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 3.8 times more Vitamin B12, 3.6 times more Vitamin C and 3961.1 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 1.9 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 Flakes have similar amounts of Vitamin B1 and Vitamin D per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for RALSTON Wheat Bran flakes vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 22.2 times more Calcium, 4.5 times more Copper, 3.4 times more Iron, 26.7 times more Magnesium, 35.9 times more Manganese, 15.9 times more Phosphorus, 5.8 times more Potassium, 4.1 times more Selenium and 316.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 5 times more Omega 3, 4.6 times more Omega 6, 2.2 times more Sugars, 6.2 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Flakes 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 Flakes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.