Comparing Nutrients in 5 ounces RALSTON Corn Flakes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	RALSTON Corn Flakes	Dried Beechnuts	Recommended Dietary Allowance
Energy	18.8% 544kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	15.3% 11g	NA	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	2.6% 1.9g	NA	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 6.53g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	NA	38g per day for Men 19-50 years
Protein	15% 8.36g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	155% 1391μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	530% 6.35mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 30mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	74.6% 0.97mg	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	253% 1012μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	317% 7.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67.6% 405IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	106% 0.95mg	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	344% 27.5mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	5.85% 0.13mg	82.6% 1.9mg	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	6.7% 46.8mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	54% 809mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of RALSTON Corn Flakes versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of RALSTON Corn Flakes vs Dried Beechnuts:

• 5 ounces of RALSTON Corn Flakes have more Vitamin A, 14.7 times more Vitamin B1, 4.7 times more Vitamin B2, 24 times more Vitamin B3, 2.8 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12 and 4.2 times more Vitamin C than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 9.3 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Flakes.
• 5 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 5 ounces for RALSTON Corn Flakes vs Dried Beechnuts:

• 5 ounces of RALSTON Corn Flakes have 7.9 times more Iron, more Phosphorus and 15 times more Sodium than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 8.9 times more Copper, 14.1 times more Manganese, 9.5 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• 5 ounces of RALSTON Corn Flakes lack sufficient amounts of Zinc
• 5 ounces of Dried Beechnuts lack sufficient amounts of Phosphorus
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Dried Beechnuts lack sufficient amounts of Calcium and Magnesium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of RALSTON Corn Flakes have 2.6 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Energy, 54.9 times more Fat, 25.2 times more Saturated Fat, 100 times more Omega 3 and 66.4 times more Omega 6 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Dried Beechnuts offer comparable quantities of Protein per five ounces.
• 5 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6