Ready-To-Eat Ralston Enriched Bran Flakes Includes USDA Commodity B877 Cereals

Ralston - Cereals Ready-To-Eat, Ralston Enriched Bran Flakes [Includes USDA Commodity B877] has a average-calorie, very high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Thiamin, Riboflavin, Niacin and Pantothenic Acid.

The food contains 82.77g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 10.21 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 67.67 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to American cuisine. Ideally consumed as a Breakfast.

Based on the composite nutritive standing Ralston - Cereals Ready-To-Eat, Ralston Enriched Bran Flakes [Includes USDA Commodity B877] has been given a composite ranking of 90, and on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat8%
 Calories from Carbs82%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin E (Alpha Tocopherol)

Why this is bad for you

  • Very high in Sodium

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A1771.1 IU35.4%Top 10%Very High
Retinol531 mcg
Retinol Activity Equivalent531 mcg
Vitamin C239.7 mg399.5%Top 10%Very High
Vitamin E80.5 mg268.2%Top 10%Very High
Beta Tocopherol0.2 mg
Gamma Tocopherol2.4 mg
Delta Tocopherol0 mg
Vitamin K2.7 mcg3.4%Mid 40%Average
Thiamin4.7 mg314.2%Top 10%Very High
Riboflavin7.3 mg428.8%Top 10%Very High
Niacin90.6 mg452.8%Top 10%Very High
Vitamin B66.8 mg340%Top 10%Very High
Pantothenic Acid29.8 mg298%Top 10%Very High
Choline27.6 mg
Betaine109.7 mg

Mineral Analysis

Calcium45 mg4.5%Mid 40%Average
Iron67.7 mg375.9%Top 10%Very High
Magnesium190 mg47.5%Top 10%Very High
Phosphorus533 mg53.3%Top 10%Very High
Potassium629.9 mg18%Top 10%Very High
Sodium812.9 mg33.9%Top 10%Very High
Zinc64.3 mg428.9%Top 10%Very High
Copper0.54 mg26.8%Top 10%Very High
Manganese3.5 mg173.3%Top 10%Very High
Selenium9.2 mcg13.1%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate82.8 g27.6%Top 10%Very High
Dietary Fiber16.9 g67.6%Top 10%Very High
Starch48.7 g
Sugars17.2 g
Sucrose12510.9 mg
Glucose2019.7 mg
Fructose2270.3 mg
Lactose0 mg
Maltose370 mg
Galactose0 mg

Protein Analysis

Protein10.2 g20.4%Mid 40%Average
Tryptophan137 mg
Threonine370 mg
Isoleucine343 mg
Leucine676.9 mg
Lysine150 mg
Methionine127 mg
Cystine200 mg
Phenylalanine457 mg
Tyrosine197 mg
Valine466.9 mg
Arginine393 mg
Histidine237 mg
Alanine447 mg
Aspartic Acid970 mg
Glutamic Acid2836.3 mg
Glycine490 mg
Proline1043.1 mg
Serine483 mg

Fat Analysis

Total Fat3.4 g5.2%Mid 40%Average
Saturated Fat0.43 g2.2%Mid 40%Average
Monounsaturated Fat0.4 g
Polyunsaturated Fat1.4 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids87 mg
Total Omega 6 Fatty Acids1296.9 mg

Other Nutrients Analysis

Alcohol0 g
Water2.5 g
Ash4.1 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 310 Calories from Fat 30

% Daily Value *

Total Fat 3.4 g 5.2%

Saturated Fat 0.43 g 2.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 812.9 mg 33.9%

Total Carbohydrates 82.8 g 27.6%

Dietary Fiber 16.9 g67.6%

Sugars 17.2 g

Protein 10.2 g 20.4%

Vitamin A 35.4% Vitamin C 399.5%

Calcium 4.5% Iron 375.9%

*Based on a 2000 Calorie diet

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