Beverages vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes is higher in more vitamins & minerals
Calories (kcal)
Beverages 448
Cereals ready-to-eat 390
Protein (g)
Beverages 8.13
Cereals ready-to-eat 10.2
Carbs (g)
Beverages 73.9
Cereals ready-to-eat 79.8
Fat (g)
Beverages 13.3
Cereals ready-to-eat 3.36
Fiber (g)
Beverages 18.1
Cereals ready-to-eat 16.9
Quick answers
Which has more protein?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes — 10.2g vs 8.13g per 100g.
Which has fewer calories?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes — 390 vs 448 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beverages | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 448 kcal | 390 kcal | +15% |
| Macronutrients | |||
| Water | 1.99 g | 2.53 g | -21% |
| Protein | 8.13 g | 10.2 g | -20% |
| Total lipid (fat) | 13.3 g | 3.36 g | +297% |
| Carbohydrate, by difference | 73.9 g | 79.8 g | -7% |
| Fiber, total dietary | 18.1 g | 16.9 g | +7% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.45 g | 0.433 g | +235% |
| Fatty acids, total monounsaturated | 10.5 g | 0.443 g | +2272% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 5.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 240 mg | -99% |
| Thiamin (Vitamin B1) | 1.44 mg | 4.71 mg | -69% |
| Riboflavin (Vitamin B2) | 0.654 mg | 7.29 mg | -91% |
| Niacin (Vitamin B3) | 38.5 mg | 90.6 mg | -58% |
| Pantothenic acid (Vitamin B5) | 15.4 mg | 29.8 mg | -48% |
| Vitamin B-6 — Pyridoxine | 2.31 mg | 6.80 mg | -66% |
| Biotin (Vitamin B7) | 385 ug | 1379 ug | -72% |
| Folate, total (Vitamin B9) | 384 ug | — | |
| Choline, total | 3.40 mg | 31.2 mg | -89% |
| Vitamin B-12 — Cobalamin | 8.08 ug | 20.7 ug | -61% |
| Vitamin A, RAE | 1034 ug | 531 ug | +95% |
| Carotene, beta | 1.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 51.9 mg | 80.5 mg | -35% |
| Vitamin D (D2 + D3) | 9.60 ug | 8.60 ug | +12% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 364 mg | 45.0 mg | +709% |
| Iron, Fe | 0.680 mg | 67.7 mg | -99% |
| Magnesium, Mg | 385 mg | 190 mg | +103% |
| Phosphorus, P | 385 mg | 533 mg | -28% |
| Potassium, K | 247 mg | 630 mg | -61% |
| Sodium, Na | 472 mg | 586 mg | -19% |
| Zinc, Zn | 17.3 mg | 64.3 mg | -73% |
| Copper, Cu | 0.769 mg | 0.345 mg | +123% |
| Manganese, Mn | — | 3.47 mg | |
| Selenium, Se | 67.3 ug | 9.20 ug | +632% |
| Other Nutrients | |||
| Energy | 1876 kj | 1633 kj | +15% |
| Ash | 2.62 g | 4.13 g | -37% |
| Total Sugars | 38.0 g | 17.2 g | +121% |
| Sucrose | — | 12.5 g | |
| Glucose | — | 2.02 g | |
| Fructose | — | 2.27 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.370 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 653 ug | — | |
| Betaine | — | 124 mg | |
| Vitamin B-12, added | 8.08 ug | — | |
| Retinol | 1034 ug | 531 ug | +95% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 3447 IU | 1771 IU | +95% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 51.9 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.160 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 2.43 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 385 IU | 345 IU | +12% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 8.60 ug | |
| Vitamin K1 — Phylloquinone | 96.2 ug | 2.70 ug | +3463% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.012 g | — | |
| SFA 6:0 (Caproic acid) | 0.003 g | — | |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.008 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.008 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.047 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.137 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.732 g | 0.410 g | +79% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.779 g | 0.023 g | +3287% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | 0.172 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.021 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.47 g | 0.423 g | +2139% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.110 g | 0.020 g | +450% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.19 g | 1.38 g | -14% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.75 g | 1.30 g | +35% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.100 g | 0.087 g | +15% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | — | 0.137 g | |
| Threonine (EAA) | — | 0.370 g | |
| Isoleucine (EAA, BCAA) | — | 0.343 g | |
| Leucine (EAA, BCAA) | — | 0.677 g | |
| Lysine (EAA) | — | 0.150 g | |
| Methionine (EAA) | — | 0.127 g | |
| Cystine (conditionally essential) | — | 0.200 g | |
| Phenylalanine (EAA) | — | 0.457 g | |
| Tyrosine (conditionally essential) | — | 0.197 g | |
| Valine (EAA, BCAA) | — | 0.467 g | |
| Arginine (conditionally essential) | — | 0.393 g | |
| Histidine (EAA) | — | 0.237 g | |
| Alanine | — | 0.447 g | |
| Aspartic acid | — | 0.970 g | |
| Glutamic acid | — | 2.84 g | |
| Glycine (conditionally essential) | — | 0.490 g | |
| Proline (conditionally essential) | — | 1.04 g | |
| Serine | — | 0.483 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.00 mg | |
| Choline from phosphatidylcholine | — | 15.0 mg | |
| Choline from phosphocholine | — | 0.500 mg | |
| Choline from sphingomyelin | — | 3.00 mg | |
| Free Choline | — | 11.0 mg | |
| Total Choline | — | 31.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan nutrition facts Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +709% in Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Selenium, Se +632% in Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Copper, Cu +123% in Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Magnesium, Mg +103% in Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.