Comparing Nutrients in 100 grams 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	13% 376kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	67.7% 88g	130g per day for Men 19-50 years
Sugars	13% 9.5g	11% 7.84g	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	1.85% 1.34g	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	% 1.48g	g per day for Men 19-50 years
Sucrose	% 9.5g	% 4.6g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	121% 1092μg	109% 981μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	147% 1.9mg	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	167% 667μg	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.6% 18.5mg	72.2% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55.5% 333IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	0.13% 0.02mg	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	37.8% 378mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	8.33% 0.075mg	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	480% 38.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	4.13% 0.095mg	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	5.43% 38mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	51% 767mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.089% 3.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.