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

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 1042g

RALSTON Corn Flakes have 8 times more energy per 100g than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt. It has high energy density when compared to other foods. Cereals, MALT-O-MEAL, original, plain, 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, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, 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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	0.33% 0.1g	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	81% 105g	130g per day for Men 19-50 years
Sugars	14% 10.2g	1.87% 1.35g	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	8.22% 3.13g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	142% 1277μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	122% 19.5mg	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	120% 1.56mg	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	0.69% 0.1mg	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, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	38.5% 385mg	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	676% 54mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	4.96% 21mg	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	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	4.3% 146mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	6.63% 0.73mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	25% 920g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Cereals, MALT-O-MEAL, Original, Plain, 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, original, plain, prepared with water, without salt?

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

• 500 calories of RALSTON Corn Flakes have 4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of RALSTON Corn Flakes have more Sodium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 148 times more Calcium, 2.1 times more Iron, 5.3 times more Phosphorus and 213.4 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium and Phosphorus
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Corn Flakes have 7.5 times more Sugars than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber in 500 calories.