Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS RALSTON Corn Flakes

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES: 25g
• RALSTON Corn Flakes: 26g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.24% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.39% 0.006g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.047g	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17.6% 23g	130g per day for Men 19-50 years
Sugars	15% 11g	2.8% 2.04g	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	0.48% 0.35g	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	% 0.39g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	0.73% 0.28g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	1.87% 1.05g	2.74% 1.54g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	28.4% 255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.3% 0.33mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	34.2% 5.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.52% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	38.2% 0.5mg	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	21.7% 87μg	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	54.3% 1.3μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.8% 34.8IU	12.4% 74.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.015mg	0.035% 0.005mg	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, MALT-O-MEAL, Cocoa DYNO-BITES	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	0.43% 4.3mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	4.53% 0.041mg	2.17% 0.02mg	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	19.6% 1.56mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	1.68% 7.05mg	0.43% 1.82mg	420mg per day for Men 19-50 years
Manganese	NA	1.08% 0.025mg	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	2.5% 17.4mg	1.23% 8.6mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	0.82% 28mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	1.04% 0.57μg	55μg per day for Men 19-50 years
Sodium	8.97% 135mg	9.9% 149mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	0.47% 0.052mg	11mg per day for Men 19-50 years
Water	0.02% 0.76g	0.023% 0.86g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES VS RALSTON Corn Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES or RALSTON Corn Flakes?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs RALSTON Corn Flakes:

• 100 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.3 times more Vitamin A, 3.6 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin C and 2.1 times more Vitamin D than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B12 per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES vs RALSTON Corn Flakes:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 2.1 times more Copper, 2 times more Phosphorus, 3.8 times more Selenium and 28.8 times more Zinc than RALSTON Corn Flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 3.2 times more Iron than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes contain similar levels of Sodium per 100 calories.
• 100 calories of RALSTON Corn Flakes lack sufficient amounts of Phosphorus, Selenium and Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have 11 times more Saturated Fat and 5.3 times more Sugars than RALSTON Corn Flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.