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

Macros Ratio

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

Macro Nutrients

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	13.4% 390kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	67.7% 88g	130g per day for Men 19-50 years
Sugars	23.7% 17g	11% 7.84g	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	3.13% 2.27g	1.85% 1.34g	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	% 2.02g	% 1.48g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 4.6g	g per day for Men 19-50 years
Fiber	44.5% 17g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	59% 531μg	109% 981μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	561% 7.3mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	596% 30mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	147% 1.9mg	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	345% 1379μg	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	862% 20.7μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	266% 240mg	72.2% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57.5% 345IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	536% 80.5mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	8.33% 0.075mg	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	846% 67.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	4.13% 0.095mg	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	76% 533mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	585% 64.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	0.089% 3.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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, 1.2 times more Vitamin D, 4023 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 1.8 times more Vitamin A than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin B1 per 100 g.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 3.7 times more Fat, 1.9 times more Saturated 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 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.