Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS RALSTON Corn Flakes

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES: 126g
• RALSTON Corn Flakes: 130g

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, Cocoa DYNO-BITES or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.45% 4.3g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	1.97% 0.031g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	85% 111g	88% 115g	130g per day for Men 19-50 years
Sugars	75% 54.3g	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	3.65% 1.4g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	9.33% 5.23g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	109% 977μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.64mg	486% 5.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	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	167% 2.17mg	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	109% 435μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	271% 6.5μg	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	29% 174IU	62% 372IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.5% 0.076mg	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 ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	98% 7.82mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.3mg	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	12.4% 87mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	45% 673mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	68.2% 7.5mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.1% 3.78g	0.12% 4.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS RALSTON Corn Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES or RALSTON Corn Flakes?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs RALSTON Corn Flakes:

• 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.3 times more Vitamin A, 3.6 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B12 per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES 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 ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs RALSTON Corn Flakes:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 2.1 times more Copper, 2 times more Phosphorus, 3.8 times more Selenium and 28.8 times more Zinc than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 3.2 times more Iron than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes contain similar levels of Sodium per 500 calories.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Phosphorus, Selenium and Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 11 times more Saturated Fat and 5.3 times more Sugars than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.