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

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g
• 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, RALSTON Crispy Hexagons or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	88% 114g	88% 115g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.091% 0.066g	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	% 18g	% 6g	g per day for Men 19-50 years
Fiber	5.2% 1.98g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	14% 7.84g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	184% 1657μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	486% 5.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	319% 1274μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	398% 9.55μg	291% 6.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.3% 27.3mg	94% 84.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	76% 455IU	62% 372IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.44% 0.066mg	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 Crispy Hexagons	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	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	461% 37mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	2.17% 9.1mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	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	8.7% 296mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	0.12% 4.3g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON Crispy Hexagons VS RALSTON Corn Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or RALSTON Corn Flakes?

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

• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.3 times more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin B12 and 1.2 times more Vitamin D than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 2.4 times more Vitamin B1 and 3.1 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and RALSTON Corn Flakes provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.8 times more Copper, 1.5 times more Iron, 7 times more Manganese, 1.9 times more Phosphorus and 37.6 times more Zinc than RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and RALSTON Corn Flakes contain similar levels of Sodium per 500 calories.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.8 times more Sugars than RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and RALSTON Corn Flakes offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.