Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, RALSTON Corn Flakes is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 384
Cereals ready-to-eat 352
Protein (g)
Cereals ready-to-eat 5.90
Cereals ready-to-eat 11.2
Carbs (g)
Cereals ready-to-eat 88.0
Cereals ready-to-eat 75.7
Fat (g)
Cereals ready-to-eat 0.910
Cereals ready-to-eat 3.30
Fiber (g)
Cereals ready-to-eat 2.70
Cereals ready-to-eat 9.10
Quick answers
Which has more protein?
Cereals ready-to-eat, ALPEN — 11.2g vs 5.90g per 100g.
Which has fewer calories?
Cereals ready-to-eat, ALPEN — 352 vs 384 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, RALSTON Corn 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 | Cereals ready-to-eat | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 384 kcal | 352 kcal | +9% |
| Macronutrients | |||
| Water | 3.31 g | 7.40 g | -55% |
| Protein | 5.90 g | 11.2 g | -47% |
| Total lipid (fat) | 0.910 g | 3.30 g | -72% |
| Carbohydrate, by difference | 88.0 g | 75.7 g | +16% |
| Fiber, total dietary | 2.70 g | 9.10 g | -70% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.227 g | 0.496 g | -54% |
| Fatty acids, total monounsaturated | 0.107 g | 1.33 g | -92% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 65.0 mg | 8.70 mg | +647% |
| Thiamin (Vitamin B1) | 4.48 mg | 0.400 mg | +1021% |
| Riboflavin (Vitamin B2) | 1.74 mg | 0.400 mg | +335% |
| Niacin (Vitamin B3) | 21.0 mg | 2.12 mg | +892% |
| Pantothenic acid (Vitamin B5) | 0.099 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.91 mg | 0.280 mg | +581% |
| Biotin (Vitamin B7) | 714 ug | 30.0 ug | +2280% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 2.20 mg | 30.7 mg | -93% |
| Vitamin B-12 — Cobalamin | 5.36 ug | 0.120 ug | +4367% |
| Vitamin A, RAE | 981 ug | 0 ug | |
| Carotene, beta | 144 ug | 0 ug | |
| Carotene, alpha | 38.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 0.510 mg | -96% |
| Vitamin D (D2 + D3) | 7.10 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 2.00 mg | 147 mg | -99% |
| Iron, Fe | 19.4 mg | 3.00 mg | +547% |
| Magnesium, Mg | 7.00 mg | 94.0 mg | -93% |
| Phosphorus, P | 33.0 mg | 371 mg | -91% |
| Potassium, K | 107 mg | 418 mg | -74% |
| Sodium, Na | 571 mg | 27.0 mg | +2015% |
| Zinc, Zn | 0.200 mg | 3.00 mg | -93% |
| Copper, Cu | 0.075 mg | 0.300 mg | -75% |
| Manganese, Mn | 0.095 mg | — | |
| Selenium, Se | 2.20 ug | 17.3 ug | -87% |
| Other Nutrients | |||
| Energy | 1607 kj | 1473 kj | +9% |
| Ash | 1.88 g | 2.40 g | -22% |
| Total Sugars | 7.84 g | 20.0 g | -61% |
| Sucrose | 4.61 g | — | |
| Glucose | 1.48 g | — | |
| Fructose | 1.34 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.400 g | — | |
| Galactose | 0 g | — | |
| Starch | 60.4 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 30.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 30.0 ug | |
| Betaine | 1.20 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 962 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 111 ug | 0 ug | |
| Vitamin A, IU | 3571 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.190 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.260 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 286 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 7.10 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 2.50 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.003 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.008 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0 g | 0.005 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.177 g | 0.418 g | -58% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 0.050 g | 0.028 g | +79% |
| SFA 20:0 (Arachidic acid) | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.017 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.107 g | 1.31 g | -92% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.293 g | 0.925 g | -68% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.277 g | 0.880 g | -69% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 0.044 g | -61% |
| 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 | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 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) | 0.037 g | — | |
| Threonine (EAA) | 0.233 g | — | |
| Isoleucine (EAA, BCAA) | 0.247 g | — | |
| Leucine (EAA, BCAA) | 1.01 g | — | |
| Lysine (EAA) | 0.043 g | — | |
| Methionine (EAA) | 0.110 g | — | |
| Cystine (conditionally essential) | 0.110 g | — | |
| Phenylalanine (EAA) | 0.390 g | — | |
| Tyrosine (conditionally essential) | 0.167 g | — | |
| Valine (EAA, BCAA) | 0.303 g | — | |
| Arginine (conditionally essential) | 0.133 g | — | |
| Histidine (EAA) | 0.170 g | — | |
| Alanine | 0.580 g | — | |
| Aspartic acid | 0.643 g | — | |
| Glutamic acid | 1.52 g | — | |
| Glycine (conditionally essential) | 0.197 g | — | |
| Proline (conditionally essential) | 0.936 g | — | |
| Serine | 0.320 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.300 mg | — | |
| Choline from phosphatidylcholine | 0.300 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 1.60 mg | — | |
| Total Choline | 2.20 mg | — | |
| Purines | |||
| Purine, adenine | 0 mg | — | |
| Purine, guanine | 1.00 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, xanthine | 0 mg | — | |
| Purines, total | 1.00 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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