Comparing Nutrients in 5 ounces Cereals ready-to-eat, RALSTON Corn Biscuits VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	18.4% 533kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	94% 122g	96% 125g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	0% 0g	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	% 0g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 13.5g	% 6.53g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	14.8% 8.26g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	172% 1548μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	530% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	236% 945μg	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26.2mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	78.7% 472IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	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 ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	53.6% 536mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	680% 54.4mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	7.7% 54mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	72.5% 1087mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Corn Flakes contain 2.9 times more Vitamin B1 and 3.5 times more Vitamin C than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D per 5 oz.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, RALSTON Corn Biscuits vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 189 times more Calcium, 2 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 1.9 times more Potassium, 1.3 times more Sodium and 85.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Copper, Phosphorus and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 1.2 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain more Fructose than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.