Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS RALSTON Corn Flakes

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS: 141g
• 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, Frosted Mini SPOONERS or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	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	89% 116g	88% 115g	130g per day for Men 19-50 years
Sugars	39% 28.2g	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	40.5% 15.4g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	23% 13g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	486% 5.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.6% 1.07mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.2% 13mg	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	99% 1.3mg	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	257% 1027μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	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	8.1% 1.2mg	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	520% 41.6mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	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	55% 386mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	134% 73.4μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.4mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	87.6% 9.63mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.21% 7.77g	0.12% 4.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS RALSTON Corn Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS or RALSTON Corn Flakes?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs RALSTON Corn Flakes:

• 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain more Vitamin A, 6.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin B12, more Vitamin C and more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and RALSTON Corn Flakes provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 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, Frosted Mini SPOONERS vs RALSTON Corn Flakes:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 5.3 times more Copper, 1.6 times more Iron, 15.5 times more Magnesium, 9 times more Phosphorus, 3.3 times more Potassium, 25.6 times more Selenium and 37 times more Zinc than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 29.2 times more Sodium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 2.8 times more Sugars, 4.4 times more Fiber and 1.7 times more Protein than RALSTON Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.