Comparing Nutrients in 100 grams RALSTON Corn Flakes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	13.2% 384kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	7.63% 1.3g	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	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	11% 7.84g	23.7% 17g	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	3.13% 2.27g	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	% 2.02g	g per day for Men 19-50 years
Sucrose	% 4.6g	% 12.5g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	44.5% 17g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	109% 981μg	59% 531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	561% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	566% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	596% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	523% 6.8mg	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	345% 1379μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.36μg	862% 20.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	266% 240mg	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	536% 80.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	0.2% 2mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	38.3% 0.35mg	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	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	151% 3.47mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	38% 571mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	585% 64.3mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.068% 2.53g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS RALSTON Wheat Bran flakes per 100 g

Compare the macro and micronutrient content in 100 g of RALSTON Corn Flakes versus 100 g of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of RALSTON Corn Flakes vs RALSTON Wheat Bran flakes:

• 100 grams of RALSTON Corn Flakes have 1.8 times more Vitamin A than RALSTON Wheat Bran flakes.
• While 100 g of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.2 times more Vitamin B2, 4.3 times more Vitamin B3, 301 times more Vitamin B5, 3.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.9 times more Vitamin B12, 3.7 times more Vitamin C, 4023 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes provide similar amounts of Vitamin B1 and Vitamin D per 100 grams.
• 100 grams of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 100 grams for RALSTON Corn Flakes vs RALSTON Wheat Bran flakes:

• 100 g of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 22.5 times more Calcium, 4.6 times more Copper, 3.5 times more Iron, 27.1 times more Magnesium, 36.5 times more Manganese, 16.2 times more Phosphorus, 5.9 times more Potassium, 4.2 times more Selenium and 321.7 times more Zinc than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes contain similar levels of Sodium per 100 grams.
• 100 grams of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 3.7 times more Fat, 5.1 times more Omega 3, 4.7 times more Omega 6, 2.2 times more Sugars, 1.7 times more Fructose, 6.3 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and RALSTON Wheat Bran flakes offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6