Comparing Nutrients in 500 calories Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS RALSTON Corn Flakes

Weight per 500 calories

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 1042g
• RALSTON Corn Flakes: 130g

Cereals ready-to-eat, RALSTON Corn Flakes have 8 times more energy per unit of mass than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt, which is high in comparison to other foods. Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	88% 115g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	14% 10.2g	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	NA	2.4% 1.74g	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	NA	% 1.93g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	8.22% 3.13g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	31% 17.4g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	NA	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	486% 5.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.5mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	191% 2.5mg	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	NA	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	291% 6.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	94% 84.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	62% 372IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.69% 0.1mg	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	38.5% 385mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.098mg	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	676% 54mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	2.17% 9.1mg	420mg per day for Men 19-50 years
Manganese	NA	5.38% 0.12mg	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	32.7% 229mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	NA	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	6.63% 0.73mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	25% 920g	0.12% 4.3g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt VS RALSTON Corn Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt or RALSTON Corn Flakes?

Lets compare vitamin content per 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Corn Flakes:

• 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Corn Flakes:

• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 148 times more Calcium, 2.1 times more Iron, 5.3 times more Phosphorus and 213.4 times more Water than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain more Sodium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium and Phosphorus
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 2.3 times more Protein than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 7.5 times more Sugars than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Fiber in 500 calories.