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

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 1042g

RALSTON Wheat Bran flakes have 8.1 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 Wheat Bran flakes or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	RALSTON Wheat Bran 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	4.44% 4.3g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	81% 105g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	4% 2.9g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	57% 21.7g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	23.4% 13g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	504% 6.04mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	764% 38.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	671% 8.7mg	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	442% 1768μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1105% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	341% 307mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.7% 442IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	688% 103mg	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	1084% 86.8mg	676% 54mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	98% 683mg	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	NA	55μg per day for Men 19-50 years
Sodium	50% 751mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	6.63% 0.73mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	25% 920g	3700g per day for Men 19-50 years

RALSTON Wheat Bran 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 Wheat Bran flakes or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

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

• 500 calories of RALSTON Wheat Bran flakes have 4.1 times more Vitamin B1, 9 times more Vitamin B2, 6 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin B12, more Vitamin C, more Vitamin D and 990.3 times more Vitamin E 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, Vitamin D and Vitamin E
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of RALSTON Wheat Bran flakes have 1.6 times more Iron, 11.7 times more Magnesium, 3 times more Phosphorus, 5.5 times more Potassium, more Sodium and 113.1 times more Zinc 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 6.7 times more Calcium and 283.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 500 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Wheat Bran flakes have 16.3 times more Sugars and 6.9 times more Fiber 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 1.3 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber