Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON Corn Biscuits VS RALSTON Wheat Bran flakes

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Corn Biscuits: 133g
• 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, RALSTON Corn Biscuits or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.43g	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	87.8% 114g	78.7% 102g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	0% 0g	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	% 0g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 16g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	57% 21.7g	38g per day for Men 19-50 years
Protein	14% 7.75g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	161% 1452μg	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	504% 6.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	719% 9.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	764% 38.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	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	222% 887μg	442% 1768μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	277% 6.65μg	1105% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74% 443IU	73.7% 442IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.89% 0.13mg	688% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	50.3% 503mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	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	638% 51mg	1084% 86.8mg	8mg per day for Men 19-50 years
Magnesium	4.75% 20mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.2% 50.5mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.93μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	207% 22.8mg	750% 82.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.77g	0.088% 3.24g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON Corn Biscuits VS RALSTON Wheat Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Corn Biscuits or RALSTON Wheat Bran flakes?

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

• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have 2.1 times more Vitamin A than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 3 times more Vitamin B1, 4.1 times more Vitamin B2, 4 times more Vitamin B3, 245.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9, 4 times more Vitamin B12, 12.5 times more Vitamin C and 775.7 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and RALSTON Wheat Bran flakes provide similar amounts of Vitamin D per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits vs RALSTON Wheat Bran flakes:

• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have 8.7 times more Calcium and 1.4 times more Sodium than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.6 times more Copper, 1.7 times more Iron, 12.2 times more Magnesium, 15 times more Manganese, 13.5 times more Phosphorus, 3 times more Potassium, 4 times more Selenium and 3.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium
• 500 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.7 times more Sugars, 6.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.