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

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g

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, RALSTON Crispy Hexagons?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	RALSTON Wheat Bran 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	4.44% 4.3g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	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	78.7% 102g	88% 114g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	4% 2.9g	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	% 2.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 16g	% 18g	g per day for Men 19-50 years
Fiber	57% 21.7g	5.2% 1.98g	38g per day for Men 19-50 years
Protein	23.4% 13g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	504% 6.04mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	764% 38.2mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	671% 8.7mg	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	442% 1768μg	319% 1274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1105% 26.5μg	398% 9.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	341% 307mg	30.3% 27.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.7% 442IU	76% 455IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	688% 103mg	0.44% 0.066mg	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 Crispy Hexagons	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	1084% 86.8mg	461% 37mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	5.03% 21mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	98% 683mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	45.5% 682mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	0.15% 5.37g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Cereals Ready-to-eat, RALSTON Crispy Hexagons Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Wheat Bran flakes or Cereals ready-to-eat, RALSTON Crispy Hexagons?

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

• 500 calories of RALSTON Wheat Bran flakes have 2.5 times more Vitamin B1, 3.5 times more Vitamin B2, 3.6 times more Vitamin B3, 125.9 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9, 2.8 times more Vitamin B12, 11.3 times more Vitamin C and 1563.8 times more Vitamin E than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 500 kcal of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 2.4 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons provide similar amounts of Vitamin D per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of RALSTON Wheat Bran flakes have 2.6 times more Copper, 2.4 times more Iron, 11.5 times more Magnesium, 5.2 times more Manganese, 8.2 times more Phosphorus, 2.7 times more Potassium, 4.1 times more Selenium and 8.4 times more Zinc than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons contain similar levels of Sodium per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Wheat Bran flakes have 1.2 times more Sugars, 10.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both RALSTON Wheat Bran flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.