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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	13.2% 384kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	2% 0.34g	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	66.8% 86.8g	130g per day for Men 19-50 years
Sugars	11% 7.84g	19% 13.8g	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	0.069% 0.05g	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	% 13.7g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	109% 981μg	140% 1256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	158% 2.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	186% 2.4mg	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	242% 966μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.36μg	302% 7.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	23% 20.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	47.7% 286IU	57.5% 345IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.33% 0.05mg	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 Crispy Hexagons	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	14.6% 0.13mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	28.4% 0.65mg	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	9% 63mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	6.6% 224mg	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	34.5% 517mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	67.5% 7.43mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.11% 4.07g	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 Crispy Hexagons:

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.5 times more Vitamin B1 and 3.1 times more Vitamin C than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.3 times more Vitamin A, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin B12 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B2, Vitamin B3 and Vitamin D per 100 g.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons 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 Crispy Hexagons:

• Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.7 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 6.9 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 37.2 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 Crispy Hexagons have similar amounts of Selenium and Sodium per 100 g.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.3 times more Omega 3, 26.8 times more Fructose and 1.8 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 1.8 times more Sugars than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 g.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.