Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
Nutrition Facts
- Total Fat 3,36 g4%
- Saturated Fat 0,43 g2%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 586 mg25%
- Total Carbohydrate 79,77 g29%
- Dietary Fiber 16,9 g60%
- Total Sugars 17,17 g
- Protein 10,21 g20%
- Vitamin D 8,6 µg43%
- Calcium 45 mg3%
- Iron 67,67 mg376%
- Potassium 630 mg13%
100g of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 390 kcal calories, 10,21g protein, and 20,69µg vitamin b12 per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein10%(41 kcal)
- Carbs82%(319 kcal)
- Fat8%(30 kcal)
Nutrient density
Meets ≥10% Daily Value for 24 of 30 nutrients
High nutrient densityUse Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat in your next meal plan
Melio can build a complete week of meals around Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Breakfast Cereals
- Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat has a potassium-to-sodium ratio of 1.1:1, which is considered neutral for blood-pressure support.
- Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat contains more vitamin b12 per 100 g than whole cow’s milk — 21 µg vs 1 µg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 390 kcal | 20% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 10,21 g | 20% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 79,77 g | 29% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 3,36 g | 4% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 16,9 g | 60% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 17,17 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 586 mg | 25% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 630 mg | 13% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 45 mg | 3% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 190 mg | 45% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 533 mg | 43% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 67,67 mg | 376% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 64,33 mg | 585% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,35 mg | 38% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 3,47 mg | 151% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 9,2 µg | 17% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,43 g | 2% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,44 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,38 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 531 µg | 59% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 531 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 239,7 mg | 266% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 8,6 µg | 43% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 80,46 mg | 536% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 2,7 µg | 2% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 4,71 mg | 393% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 7,29 mg | 561% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 90,57 mg | 566% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 29,8 mg | 596% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 6,8 mg | 400% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 1 379 µg | 345% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 20,69 µg | 862% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 31,2 mg | 6% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,15 g | — |
| Leucine | 0,68 g | — |
| Isoleucine | 0,34 g | — |
| Valine | 0,47 g | — |
| Threonine | 0,37 g | — |
| Methionine | 0,13 g | — |
| Phenylalanine | 0,46 g | — |
| Tryptophan | 0,14 g | — |
| Histidine | 0,24 g | — |
| Arginine | 0,39 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 2,53 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated19%(0,43 g)
- Monounsaturated20%(0,44 g)
- Polyunsaturated61%(1,38 g)
Household serving sizes
g- serving (NLEA serving size = 0.75 cup)
- 29 g
- cup
- 42 g
Frequently asked questions about Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat
How many calories in Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat?
Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat contains 390 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat?
Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat contains 586 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat?
Per 100 grams, Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat contains 10.21 g protein, 79.77 g carbohydrates, and 3.36 g total fat.
Is Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat good for keto or low-carb?
Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat has 79.8 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat nutrition data come from?
Nutrition data for Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat is sourced from USDA FoodData Central (FDC ID 173002). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173002/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
Foods that pair well with Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat.
3 meal ideas using Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat
Starter templates matched to Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat
Combine ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Balanced lunch plate with ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat
Build a plate around ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
- Dinner
Fiber-forward dinner featuring ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat
Combine ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 173002), accessed 2019-04-01.
Published: 2019-04-01
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Use Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat in your next meal plan
Melio can build a complete week of meals around Ralston Enriched Wheat Bran Flakes Cereals Ready-to-eat (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan