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Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS RALSTON Wheat Bran flakes

Weight per 100 calories

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS
28g
RALSTON Wheat Bran flakes
25.6g

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

Which food has more nutrients per 100 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%
100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs RALSTON Wheat Bran flakes
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
0.56%0.55g
Fat
0.89%0.86g
0.55 gvs0.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
0.2%0.064g
Saturated Fat
0.35%0.11g
0.064 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
0.79%0.013g
Omega 3
1.4%0.022g
0.013 gvs0.022 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.12%0.19g
Omega 6
1.96%0.33g
0.19 gvs0.33 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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17.8%23g
Carbohydrate
15.7%20.5g
23 gvs20.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
7.8%5.65g
Sugars
6.07%4.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.65 gvs4.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
Fructose
0.8%0.58g
≤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 gvs0.58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.52g
NA gvs0.52 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.2g
NA gvs3.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.1%3.08g
Fiber
11.4%4.33g
3.08 gvs4.33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
4.6%2.57g
Protein
4.67%2.6g
2.57 gvs2.6 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
15%136μg
RAE, retinol activity equivalents
0 μgvs136 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
16%0.19mg
Vitamin B1
101%1.2mg
Thiamine
0.19 mgvs1.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.5%0.21mg
Vitamin B2
144%1.87mg
Riboflavin
0.21 mgvs1.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.57mg
Vitamin B3
145%23.2mg
Niacin, nicotinic acid, niacinamide
2.57 mgvs23.2 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
153%7.64mg
Pantothenic acid
NA mgvs7.64 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
19.8%0.26mg
Vitamin B6
134%1.74mg
Pyridoxine
0.26 mgvs1.74 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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51.3%205μg
Vitamin B9
88.4%354μg
Folates and Folic Acid
205 μgvs354 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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32%0.77μg
Vitamin B12
221%5.3μg
Cobalamin
0.77 μgvs5.3 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
68.3%61.5mg
Ascorbic acid
0 mgvs61.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
14.7%88.5IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs88.5 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
1.6%0.24mg
Vitamin E
138%20.6mg
Tocopherols and Tocotrienols
0.24 mgvs20.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.38%0.45μg
Vitamin K
0.58%0.69μg
Phytomenadione or phylloquinone
0.45 μgvs0.69 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs RALSTON Wheat Bran flakes
0.82%8.2mg
Calcium
1.15%11.5mg
8.2 mgvs11.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
11.4%0.1mg
Copper
9.83%0.088mg
0.1 mgvs0.088 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
104%8.3mg
Iron
217%17.4mg
8.3 mgvs17.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.73%28.2mg
Magnesium
11.6%48.7mg
28.2 mgvs48.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
38.7%0.89mg
NA mgvs0.89 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
11%77mg
Phosphorus
19.5%137mg
77 mgvs137 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
2.7%92mg
Potassium
4.75%162mg
92 mgvs162 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
26.7%14.7μg
Selenium
4.3%2.36μg
14.7 μgvs2.36 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.34%5.1mg
Sodium
10%150mg
5.1 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
17.5%1.93mg
Zinc
150%16.5mg
1.93 mgvs16.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.042%1.55g
Water
0.018%0.65g
1.55 gvs0.65 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs RALSTON Wheat Bran flakes:
Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs RALSTON Wheat Bran flakes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 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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