Comparing Nutrients in 100 grams RALSTON Corn Flakes VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	13.2% 384kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.92% 0.33g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	11% 7.84g	13% 9.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.6g	% 9.5g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

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

Lets compare vitamin content per 100 grams of RALSTON Corn Flakes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Cereals ready-to-eat, RALSTON Corn Flakes have 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 Flakes and Cereals ready-to-eat, RALSTON Corn Biscuits 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 Flakes as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for RALSTON Corn Flakes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Cereals ready-to-eat, RALSTON Corn Biscuits contain 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 Flakes and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Copper, Phosphorus and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Corn Flakes have more Fructose than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.