Comparing Nutrients in 500 calories RALSTON Wheat Bran flakes VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: 118g

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

Discover which food has more nutrients per 500 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	79.5% 1.27g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	21% 3.6g	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	71% 92g	130g per day for Men 19-50 years
Sugars	30.4% 22g	53.3% 38.7g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	23.4% 13g	6.97% 3.9g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	504% 6.04mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	123% 19.6mg	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	150% 1.95mg	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	196% 785μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1105% 26.5μg	245% 5.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	341% 307mg	26% 23.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.7% 442IU	26% 156IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	688% 103mg	3.37% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	1.57% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	17.4% 0.16mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	7.56% 31.8mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	5.43% 185mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	0.095% 3.53g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Cereals Ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS?

Lets compare vitamin content per 500 calories of RALSTON Wheat Bran flakes vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 500 calories of RALSTON Wheat Bran flakes have 4.1 times more Vitamin B1, 5.6 times more Vitamin B2, 5.9 times more Vitamin B3, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9, 4.5 times more Vitamin B12, 13.1 times more Vitamin C, 2.8 times more Vitamin D and 203.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for RALSTON Wheat Bran flakes vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 500 calories of RALSTON Wheat Bran flakes have 2.8 times more Copper, 2.5 times more Iron, 7.7 times more Magnesium, 2.3 times more Phosphorus, 4.4 times more Potassium, 1.4 times more Sodium and 5.6 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 6.8 times more Calcium and 2.5 times more Selenium 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 ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Wheat Bran flakes have 3.7 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 3.3 times more Fat, 11.4 times more Omega 3, 2.2 times more Omega 6 and 1.8 times more Sugars than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS provide inadequate amounts of Protein