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Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS RALSTON Wheat Bran flakes

Weight per 300 calories

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS
84.7g
RALSTON Wheat Bran flakes
77g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS or RALSTON Wheat Bran flakes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS
10%
5%
85%
RALSTON Wheat Bran flakes
10%
8%
82%
300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs RALSTON Wheat Bran flakes
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
1.7%1.64g
Fat
2.66%2.6g
1.64 gvs2.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
0.6%0.19g
Saturated Fat
1.04%0.33g
0.19 gvs0.33 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
2.4%0.038g
Omega 3
4.2%0.067g
0.038 gvs0.067 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.36%0.57g
Omega 6
5.87%1g
0.57 gvs1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.3%69.3g
Carbohydrate
47.2%61.4g
69.3 gvs61.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
23.4%17g
Sugars
18.2%13.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs13.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
Fructose
2.4%1.75g
≤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]
NA gvs1.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.55g
NA gvs1.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%9.6g
NA gvs9.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose
24.3%9.24g
Fiber
34.2%13g
9.24 gvs13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
13.8%7.7g
Protein
14%7.85g
7.7 gvs7.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs RALSTON Wheat Bran flakes
0%0μg
Vitamin A
45.4%408μg
RAE, retinol activity equivalents
0 μgvs408 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg
Vitamin B1
302%3.63mg
Thiamine
0.58 mgvs3.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49.5%0.64mg
Vitamin B2
431%5.6mg
Riboflavin
0.64 mgvs5.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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48%7.7mg
Vitamin B3
435%69.7mg
Niacin, nicotinic acid, niacinamide
7.7 mgvs69.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
458%23mg
Pantothenic acid
NA mgvs23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
59.3%0.77mg
Vitamin B6
402%5.23mg
Pyridoxine
0.77 mgvs5.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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154%616μg
Vitamin B9
265%1061μg
Folates and Folic Acid
616 μgvs1061 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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96%2.3μg
Vitamin B12
663%16μg
Cobalamin
2.3 μgvs16 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
205%184mg
Ascorbic acid
0 mgvs184 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
44.2%265IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs265 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
4.86%0.73mg
Vitamin E
413%62mg
Tocopherols and Tocotrienols
0.73 mgvs62 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.13%1.36μg
Vitamin K
1.73%2.08μg
Phytomenadione or phylloquinone
1.36 μgvs2.08 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs RALSTON Wheat Bran flakes
2.46%24.6mg
Calcium
3.46%34.6mg
24.6 mgvs34.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.3%0.31mg
Copper
29.5%0.27mg
0.31 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride
312%25mg
Iron
651%52mg
25 mgvs52 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84.7mg
Magnesium
34.8%146mg
84.7 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
116%2.67mg
NA mgvs2.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum
33%231mg
Phosphorus
58.6%410mg
231 mgvs410 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
8.15%277mg
Potassium
14.3%485mg
277 mgvs485 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
80%44μg
Selenium
13%7.08μg
44 μgvs7.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
1%15.3mg
Sodium
30%451mg
15.3 mgvs451 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
52.5%5.78mg
Zinc
450%49.5mg
5.78 mgvs49.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.13%4.66g
Water
0.053%1.95g
4.66 gvs1.95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs RALSTON Wheat Bran flakes:
Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs RALSTON Wheat Bran flakes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITESRALSTON Wheat Bran flakesVS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITESCereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Cereals ready-to-eat, RALSTON Corn BiscuitsRALSTON Wheat Bran flakesVS Cereals ready-to-eat, RALSTON Corn Biscuits
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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