Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	19% 553kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	3.96% 3.84g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	87% 113g	130g per day for Men 19-50 years
Sugars	87.2% 63.2g	33.6% 24.3g	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	4.44% 3.2g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	63% 24g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	NA	83.6% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	557% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	795% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	802% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	845% 42.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	741% 9.64mg	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	215% 859μg	489% 1955μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	269% 6.45μg	1222% 29.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28.6% 172IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	760% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	43% 429mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	NA	54.3% 0.49mg	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	483% 38.7mg	1199% 96mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	NA	214% 4.9mg	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	12.4% 86.5mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	43% 644mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	829% 91mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS RALSTON Wheat Bran flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS versus 5 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Wheat Bran flakes:

• 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.2 times more Vitamin B1, 5.7 times more Vitamin B2, 6 times more Vitamin B3, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9, 4.5 times more Vitamin B12, 13.2 times more Vitamin C, 2.9 times more Vitamin D, 2682 times more Vitamin E and 27 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs RALSTON Wheat Bran flakes:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 6.7 times more Calcium than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.5 times more Iron, 7.9 times more Magnesium, 8.7 times more Phosphorus, 6.6 times more Potassium, 1.3 times more Sodium and 5.7 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 1.7 times more Saturated Fat and 2.6 times more Sugars than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 7.3 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and RALSTON Wheat Bran flakes offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.