Comparing Nutrients in 500 calories RALSTON Wheat Bran flakes VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 133g

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

Which food has more nutrients per 500 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	2.56% 0.43g	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	87.8% 114g	130g per day for Men 19-50 years
Sugars	30.4% 22g	17.4% 12.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 16g	% 12.6g	g per day for Men 19-50 years
Fiber	57% 21.7g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	23.4% 13g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	161% 1452μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	504% 6.04mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	764% 38.2mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	671% 8.7mg	228% 2.97mg	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	222% 887μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1105% 26.5μg	277% 6.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	341% 307mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.7% 442IU	74% 443IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	688% 103mg	0.89% 0.13mg	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 ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	10.8% 0.097mg	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	638% 51mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	4.75% 20mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	13% 0.3mg	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	7.2% 50.5mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	5.3% 2.93μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	207% 22.8mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	0.13% 4.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of RALSTON Wheat Bran flakes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3 times more Vitamin B1, 4.1 times more Vitamin B2, 4 times more Vitamin B3, 245.6 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9, 4 times more Vitamin B12, 12.5 times more Vitamin C and 775.7 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 2.1 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Vitamin D per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for RALSTON Wheat Bran flakes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.6 times more Copper, 1.7 times more Iron, 12.2 times more Magnesium, 15 times more Manganese, 13.5 times more Phosphorus, 3 times more Potassium, 4 times more Selenium and 3.6 times more Zinc than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 8.7 times more Calcium and 1.4 times more Sodium than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.2 times more Omega 3, 3.8 times more Omega 6, 1.7 times more Sugars, 6.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.