Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Wheat Bran flakes

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 128g
• RALSTON Wheat Bran flakes: 128g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.94g	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	86% 112g	78.7% 102g	130g per day for Men 19-50 years
Sugars	79% 57g	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	7.76% 2.95g	57% 21.7g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	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	121% 1.45mg	504% 6.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	719% 9.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	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	149% 1.94mg	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	194% 777μg	442% 1768μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	243% 5.83μg	1105% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.3mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 155IU	73.7% 442IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.038mg	688% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	39% 388mg	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	437% 35mg	1084% 86.8mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	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	11% 78.2mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	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	39% 582mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	750% 82.5mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.088% 3.24g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Wheat Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Wheat Bran flakes:

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 6 times more Vitamin B3, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9, 4.5 times more Vitamin B12, 13.2 times more Vitamin C, 2.9 times more Vitamin D and 2682 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS 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 ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Wheat Bran flakes:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 6.7 times more Calcium than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.5 times more Iron, 7.9 times more Magnesium, 8.7 times more Phosphorus, 6.6 times more Potassium, 1.3 times more Sodium and 5.7 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS lack sufficient amounts of Magnesium and Potassium
• 500 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 2.6 times more Sugars than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 7.3 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS provide inadequate amounts of Fiber