Comparing Nutrients in 5 ounces Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	2.35% 68kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	96% 125g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	15.3% 11g	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	NA	2.6% 1.9g	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	NA	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 6.53g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	NA	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	530% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	208% 2.7mg	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	NA	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	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	92% 7.36mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	5.85% 0.13mg	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	4.45% 31mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS RALSTON Corn Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt versus 5 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Corn Flakes:

• 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 32 times more Vitamin B1, 17.4 times more Vitamin B2, 11.2 times more Vitamin B3, 12.7 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin D than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 5 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Corn Flakes:

• 5 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 18.5 times more Calcium and 26.7 times more Water than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 3.7 times more Iron, 1.5 times more Phosphorus, 7.6 times more Potassium and more Sodium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 5 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Potassium
• 5 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Magnesium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 8 times more Energy, 8.7 times more Carbohydrate, 60.3 times more Sugars, 9 times more Fiber and 3.5 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 5 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy and Fiber