Comparing Nutrients in 100 grams RALSTON Corn Flakes VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	13.2% 384kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	7.76% 10g	130g per day for Men 19-50 years
Sugars	11% 7.84g	0.18% 0.13g	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	1.85% 1.34g	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	% 1.48g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	109% 981μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	11.5% 0.15mg	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	179% 714μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	47.7% 286IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.067% 0.01mg	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

	RALSTON Corn Flakes	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	NA	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	243% 19.4mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	NA	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	4.7% 33mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	38% 571mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of RALSTON Corn Flakes vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• Cereals ready-to-eat, RALSTON Corn Flakes have 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.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for RALSTON Corn Flakes vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• Cereals ready-to-eat, RALSTON Corn Flakes have 3.7 times more Iron, 3.5 times more Magnesium, 1.5 times more Phosphorus, 7.6 times more Potassium, more Sodium and 2.9 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 18.5 times more Calcium and 26.7 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Corn Flakes have 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.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.