Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON Corn Biscuits VS RALSTON Corn Flakes

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Corn Biscuits: 133g
• RALSTON Corn Flakes: 130g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Corn Biscuits or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.43g	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	87.8% 114g	88% 115g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	0% 0g	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	% 0g	% 1.93g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 6g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	14% 7.75g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	161% 1452μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	486% 5.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	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	222% 887μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	277% 6.65μg	291% 6.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	94% 84.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74% 443IU	62% 372IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.89% 0.13mg	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, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	50.3% 503mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	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	638% 51mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	4.75% 20mg	2.17% 9.1mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.2% 50.5mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.93μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	207% 22.8mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.13% 4.77g	0.12% 4.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Corn Flakes contain 2.9 times more Vitamin B1 and 3.4 times more Vitamin C than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON Corn Biscuits vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 193 times more Calcium, 2 times more Iron, 2.4 times more Manganese, 1.9 times more Potassium, 1.4 times more Sodium and 87.5 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Copper, Phosphorus and Selenium per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Magnesium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 1.2 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.