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

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES: 124g
• RALSTON Corn Flakes: 130g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity 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% 3.9g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	0.39% 0.006g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0.43% 1.24mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 112g	88% 115g	130g per day for Men 19-50 years
Sugars	72.7% 52.7g	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	3.26% 1.24g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	8.6% 4.83g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	150% 1349μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	486% 5.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	239% 3.1mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	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	153% 614μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	356% 8.54μg	291% 6.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.38% 1.24mg	94% 84.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	40.2% 241IU	62% 372IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.5% 1.57mg	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	0.37% 3.7mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	118% 9.43mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	4.42% 18.6mg	2.17% 9.1mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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% 83mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	20.3% 11μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	67.4% 7.4mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	0.12% 4.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Fruity 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, Fruity DYNO-BITES or RALSTON Corn Flakes?

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

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.4 times more Vitamin B2, 5.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.2 times more Vitamin B12 and 60.4 times more Vitamin E than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B9, 68.4 times more Vitamin C and 1.5 times more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and RALSTON Corn Flakes provide similar amounts of Vitamin A and Vitamin B3 per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs RALSTON Corn Flakes:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.6 times more Copper, 6.3 times more Manganese, 1.9 times more Phosphorus, 3.9 times more Selenium and 28.5 times more Zinc than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 2.7 times more Iron than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and RALSTON Corn Flakes contain similar levels of Sodium per 500 calories.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity 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, Fruity DYNO-BITES have 5.2 times more Sugars than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity 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, Fruity DYNO-BITES provide inadequate amounts of Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity 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.