Cereals ready-to-eat vs Beverages
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)
Cereals ready-to-eat 390
Beverages 227
Protein (g)
Cereals ready-to-eat 10.2
Beverages 0.250
Carbs (g)
Cereals ready-to-eat 79.8
Beverages 91.0
Fat (g)
Cereals ready-to-eat 3.36
Beverages 0.160
Fiber (g)
Cereals ready-to-eat 16.9
Beverages 2.20
Quick answers
Which has more protein?
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes — 10.2g vs 0.250g per 100g.
Which has fewer calories?
Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie — 227 vs 390 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 | Cereals ready-to-eat | Beverages | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 390 kcal | 227 kcal | +72% |
| Macronutrients | |||
| Water | 2.53 g | 1.32 g | +92% |
| Protein | 10.2 g | 0.250 g | +3984% |
| Total lipid (fat) | 3.36 g | 0.160 g | +2000% |
| Carbohydrate, by difference | 79.8 g | 91.0 g | -12% |
| Fiber, total dietary | 16.9 g | 2.20 g | +668% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.433 g | 0.010 g | +4230% |
| Fatty acids, total monounsaturated | 0.443 g | 0.038 g | +1066% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 240 mg | 2400 mg | -90% |
| Thiamin (Vitamin B1) | 4.71 mg | 0.009 mg | +52267% |
| Riboflavin (Vitamin B2) | 7.29 mg | 6.80 mg | +7% |
| Niacin (Vitamin B3) | 90.6 mg | 80.0 mg | +13% |
| Pantothenic acid (Vitamin B5) | 29.8 mg | 0.018 mg | +165456% |
| Vitamin B-6 — Pyridoxine | 6.80 mg | 8.00 mg | -15% |
| Biotin (Vitamin B7) | 1379 ug | 5.00 ug | +27480% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 31.2 mg | 0.100 mg | +31100% |
| Vitamin B-12 — Cobalamin | 20.7 ug | 0 ug | |
| Vitamin A, RAE | 531 ug | 5997 ug | -91% |
| Carotene, beta | — | 2.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 80.5 mg | 0.020 mg | +402200% |
| Vitamin D (D2 + D3) | 8.60 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 800 mg | -94% |
| Iron, Fe | 67.7 mg | 0.080 mg | +84487% |
| Magnesium, Mg | 190 mg | 245 mg | -22% |
| Phosphorus, P | 533 mg | 493 mg | +8% |
| Potassium, K | 630 mg | 2518 mg | -75% |
| Sodium, Na | 586 mg | 14.0 mg | +4086% |
| Zinc, Zn | 64.3 mg | 0.010 mg | +643200% |
| Copper, Cu | 0.345 mg | 0.011 mg | +3036% |
| Manganese, Mn | 3.47 mg | 0.008 mg | +43237% |
| Selenium, Se | 9.20 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1633 kj | 951 kj | +72% |
| Ash | 4.13 g | 7.27 g | -43% |
| Total Sugars | 17.2 g | 0 g | |
| 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) | — | 5.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 5.00 ug | |
| Betaine | 124 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 531 ug | 5996 ug | -91% |
| Beta-carotene (Provitamin A) | — | 10.0 ug | |
| Vitamin A, IU | 1771 IU | 20000 IU | -91% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 13.0 ug | |
| Vitamin E, added | — | 0 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) | 345 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 8.60 ug | — | |
| Vitamin K1 — Phylloquinone | 2.70 ug | 0 ug | |
| 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 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.410 g | 0.010 g | +4000% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.023 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 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 g | 0.001 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.423 g | 0.037 g | +1043% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.020 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 | — | |
| Fatty acids, total polyunsaturated | 1.38 g | 0.034 g | +3968% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.30 g | 0.025 g | +5088% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.087 g | 0.009 g | +867% |
| 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.
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes nutrition facts Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +643200% in Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Vitamin E (alpha-tocopherol) +402200% in Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Pantothenic acid (Vitamin B5) +165456% in Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Iron, Fe +84487% in Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
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