Comparing Nutrients in 500 calories RALSTON Corn Flakes VS RALSTON Wheat Bran flakes

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• 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 - RALSTON Corn Flakes or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	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	88% 115g	78.7% 102g	130g per day for Men 19-50 years
Sugars	14% 10.2g	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	2.4% 1.74g	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	% 1.93g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 6g	% 16g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	57% 21.7g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	142% 1277μg	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	504% 6.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	719% 9.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	726% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	764% 38.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	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	232% 930μg	442% 1768μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	1105% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	73.7% 442IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	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

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	5.77% 57.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	316% 25.3mg	1084% 86.8mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	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	6.14% 43mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	50% 751mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	750% 82.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.088% 3.24g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS RALSTON Wheat Bran Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs RALSTON Wheat Bran flakes:

• 500 calories of RALSTON Corn Flakes have 1.9 times more Vitamin A than RALSTON Wheat Bran flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.1 times more Vitamin B2, 4.2 times more Vitamin B3, 296.4 times more Vitamin B5, 3.5 times more Vitamin B6, 1.9 times more Vitamin B9, 3.8 times more Vitamin B12, 3.6 times more Vitamin C and 3961.1 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes provide similar amounts of Vitamin B1 and Vitamin D per 500 calories.
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, RALSTON Corn Flakes 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 RALSTON Corn Flakes vs RALSTON Wheat Bran flakes:

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.5 times more Copper, 3.4 times more Iron, 26.7 times more Magnesium, 35.9 times more Manganese, 15.9 times more Phosphorus, 5.8 times more Potassium, 4.1 times more Selenium and 316.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes contain similar levels of Sodium per 500 calories.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.2 times more Sugars, 6.2 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.