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

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g

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

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

Macros Ratio

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

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	88% 114g	130g per day for Men 19-50 years
Sugars	14% 10.2g	25% 18g	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	0.091% 0.066g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6g	% 18g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	142% 1277μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	245% 3.2mg	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	319% 1274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	398% 9.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	30.3% 27.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	76% 455IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	0.44% 0.066mg	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 ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	19.2% 0.17mg	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	461% 37mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	5.03% 21mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	37.5% 0.86mg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	45.5% 682mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.15% 5.37g	3700g per day for Men 19-50 years

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

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

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.8 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 7 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 37.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Selenium and Sodium per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.8 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.8 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.