Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt: 1064g

RALSTON Corn Flakes have 8.2 times more energy per 100g than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt. It has high energy density when compared to other foods. Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt having low energy density.

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	75.5% 98g	130g per day for Men 19-50 years
Sugars	14% 10.2g	32% 23g	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	2.4% 1.74g	NA	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	% 1.93g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	11% 4.26g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	142% 1277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	176% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	221% 2.87mg	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	232% 930μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	19% 2.87mg	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

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	52% 521mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	NA	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	316% 25.3mg	743% 59.5mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	10% 42.6mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	NA	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	6.14% 43mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	NA	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	25.6% 948g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Cereals, MALT-O-MEAL, Chocolate, Prepared With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt?

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 500 calories of RALSTON Corn Flakes have more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 110.3 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin E
• 500 calories of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for RALSTON Corn Flakes vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 500 calories of RALSTON Corn Flakes have 69.9 times more Sodium than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 200.2 times more Calcium, 2.4 times more Iron, 4.7 times more Magnesium, 4 times more Phosphorus, 2.4 times more Potassium, 8.2 times more Zinc and 220.1 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.3 times more Sugars and 1.9 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber