Comparing Nutrients in 5 ounces RALSTON Wheat Bran flakes VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	19% 553kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	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	87% 113g	96% 125g	130g per day for Men 19-50 years
Sugars	33.6% 24.3g	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	4.44% 3.2g	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	% 2.86g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 6.53g	g per day for Men 19-50 years
Fiber	63% 24g	10% 3.83g	38g per day for Men 19-50 years
Protein	26% 14.5g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	83.6% 753μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	557% 6.7mg	530% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	795% 10.3mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	802% 128mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	845% 42.2mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	741% 9.64mg	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	489% 1955μg	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1222% 29.3μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	378% 340mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	81.5% 489IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	760% 114mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	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	1199% 96mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	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	108% 756mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	55.4% 831mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	829% 91mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of RALSTON Wheat Bran flakes vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.2 times more Vitamin B2, 4.3 times more Vitamin B3, 301 times more Vitamin B5, 3.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.9 times more Vitamin B12, 3.7 times more Vitamin C, 1.2 times more Vitamin D, 4023 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 1.8 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for RALSTON Wheat Bran flakes vs RALSTON Corn Flakes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 22.5 times more Calcium, 4.6 times more Copper, 3.5 times more Iron, 27.1 times more Magnesium, 36.5 times more Manganese, 16.2 times more Phosphorus, 5.9 times more Potassium, 4.2 times more Selenium and 321.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3.7 times more Fat, 1.9 times more Saturated Fat, 5.1 times more Omega 3, 4.7 times more Omega 6, 2.2 times more Sugars, 1.7 times more Fructose, 6.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.