Comparing Nutrients in 7 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	3.3% 95kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	134% 175g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	21.5% 15.6g	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	3.67% 2.66g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.15g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	21% 11.7g	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	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	291% 3.8mg	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	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.26% 0.04mg	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	7.34% 73.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	NA	16.5% 0.15mg	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	129% 10.3mg	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	8.2% 0.19mg	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	6.24% 43.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	0.82% 27.8mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.18% 6.57g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt versus 7 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Corn Flakes:

• 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs RALSTON Corn Flakes:

• 7 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 7 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.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Potassium
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy and Fiber