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

Weight per 500 calories

• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 1042g
• RALSTON Wheat Bran flakes: 128g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 8.1 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 Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	78.7% 102g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	30.4% 22g	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	4% 2.9g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	8.22% 3.13g	57% 21.7g	38g per day for Men 19-50 years
Protein	31% 17.4g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	504% 6.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	719% 9.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.5mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	764% 38.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	671% 8.7mg	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	442% 1768μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1105% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.7% 442IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.69% 0.1mg	688% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	38.5% 385mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	NA	49% 0.44mg	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	1084% 86.8mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.44mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	NA	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	6.63% 0.73mg	750% 82.5mg	11mg per day for Men 19-50 years
Water	25% 920g	0.088% 3.24g	3700g per day for Men 19-50 years

Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt VS RALSTON Wheat Bran 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 Wheat Bran flakes?

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

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.1 times more Vitamin B1, 9 times more Vitamin B2, 6 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin B12, more Vitamin C, more Vitamin D and 990.3 times more Vitamin E 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, Vitamin D and Vitamin E
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 6.7 times more Calcium and 283.5 times more Water than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.6 times more Iron, 11.7 times more Magnesium, 3 times more Phosphorus, 5.5 times more Potassium, more Sodium and 113.1 times more Zinc 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 lack sufficient amounts of Magnesium, Potassium and Zinc
• 500 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.3 times more Protein than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 16.3 times more Sugars and 6.9 times more Fiber 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 Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber