Cereals Ready-to-eat
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
Breakfast Cereals
A 100g serving covers 862% of the daily recommended Vitamin B12, making Cereals Ready-to-eat one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (10.2g), fat (3.4g), and carbohydrates (79.8g) per 100g. Cereals Ready-to-eat packs 390 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 586mg per 100g (25% DV), relevant for anyone on a low-sodium or DASH diet. Cereals Ready-to-eat provides 16.9g of dietary fiber per 100g (60% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Cereals Ready-to-eat delivers meaningful amounts of 20 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein10%10.2 g
- Fat8%3.4 g
- Carbs82%79.8 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 2.5 | G |
| Energy | 390 | KCAL |
| Protein | 10.2 | G |
| Total lipid (fat) | 3.4 | G |
| Carbohydrate, by difference | 79.8 | G |
| Fiber, total dietary | 16.9 | G |
| Total Sugars | 17.2 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 240 | MG |
| Thiamin | 4.7 | MG |
| Riboflavin | 7.3 | MG |
| Niacin | 90.6 | MG |
| Vitamin B-6 | 6.8 | MG |
| Folate, total | 1379 | UG |
| Vitamin B-12 | 20.7 | UG |
| Vitamin A, RAE | 531 | UG |
| Vitamin E (alpha-tocopherol) | 80.5 | MG |
| Vitamin D (D2 + D3) | 8.6 | UG |
| Vitamin K (phylloquinone) | 2.7 | UG |
| Calcium, Ca | 45.0 | MG |
| Iron, Fe | 67.7 | MG |
| Magnesium, Mg | 190 | MG |
| Phosphorus, P | 533 | MG |
| Potassium, K | 630 | MG |
| Sodium, Na | 586 | MG |
| Zinc, Zn | 64.3 | MG |
| Copper, Cu | 0.34 | MG |
| Manganese, Mn | 3.5 | MG |
| Selenium, Se | 9.2 | UG |
| Energy | 1633 | kJ |
| Ash | 4.1 | G |
| Sucrose | 12.5 | G |
| Glucose | 2.0 | G |
| Fructose | 2.3 | G |
| Lactose | 0 | G |
| Maltose | 0.37 | G |
| Galactose | 0 | G |
| Pantothenic acid | 29.8 | MG |
| Choline, total | 31.2 | MG |
| Betaine | 124 | MG |
| Retinol | 531 | UG |
| Vitamin A, IU | 1771 | IU |
| Tocopherol, beta | 0.16 | MG |
| Tocopherol, gamma | 2.4 | MG |
| Tocopherol, delta | 0 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin D (D2 + D3), International Units | 345 | IU |
| Vitamin D3 (cholecalciferol) | 8.6 | UG |
| Vitamin K (Dihydrophylloquinone) | 0 | UG |
| Vitamin K (Menaquinone-4) | 0 | UG |
| Fatty acids, total saturated | 0.43 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 15:0 | 0 | G |
| SFA 16:0 | 0.41 | G |
| SFA 17:0 | 0 | G |
| SFA 18:0 | 0.02 | G |
| SFA 20:0 | 0 | G |
| SFA 22:0 | 0 | G |
| SFA 24:0 | 0 | G |
| Fatty acids, total monounsaturated | 0.44 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 0.42 | G |
| MUFA 20:1 | 0.02 | G |
| MUFA 22:1 | 0 | G |
| MUFA 24:1 c | 0 | G |
| Fatty acids, total polyunsaturated | 1.4 | G |
| PUFA 18:2 | 1.3 | G |
| PUFA 18:3 | 0.09 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:2 n-6 c,c | 0 | G |
| PUFA 20:3 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 21:5 | 0 | G |
| PUFA 22:4 | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.14 | G |
| Threonine | 0.37 | G |
| Isoleucine | 0.34 | G |
| Leucine | 0.68 | G |
| Lysine | 0.15 | G |
| Methionine | 0.13 | G |
| Cystine | 0.20 | G |
| Phenylalanine | 0.46 | G |
| Tyrosine | 0.20 | G |
| Valine | 0.47 | G |
| Arginine | 0.39 | G |
| Histidine | 0.24 | G |
| Alanine | 0.45 | G |
| Aspartic acid | 0.97 | G |
| Glutamic acid | 2.8 | G |
| Glycine | 0.49 | G |
| Proline | 1.0 | G |
| Serine | 0.48 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| serving (NLEA serving size = 0.75 cup) (29g) | 113 | 3g | 1g | 23.1g |
| cup (42g) | 164 | 4.3g | 1.4g | 33.5g |
Scaled from Cereals Ready-to-eat's per-100g values using USDA portion data.
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Based on protein, fat, carbs, fiber, and 11 other nutrients
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Nutrient Highlights
- Cereals Ready-to-eat is a excellent source of Zinc (585% DV) — see top foods ranked by Zinc
- Cereals Ready-to-eat is a excellent source of Iron (376% DV) — see top foods ranked by Iron
- Cereals Ready-to-eat is a excellent source of Vitamin C (266% DV) — see top foods ranked by Vitamin C
- Cereals Ready-to-eat is a excellent source of Fiber (60% DV) — see top foods ranked by Fiber
- Cereals Ready-to-eat is a excellent source of Magnesium (45% DV) — see top foods ranked by Magnesium
Dietary Considerations
With 630mg of potassium per 100g, individuals on a renal diet should moderate their intake of Cereals Ready-to-eat. See the Kidney Disease & Low-Potassium Diet guide for more.
At 586mg of sodium per 100g, Cereals Ready-to-eat should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.
The high fiber (16.9g) and low fat profile makes Cereals Ready-to-eat a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Cereals Ready-to-eat provides 67.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Iron: top <1% (#1 of 8,262)
- Vitamin C: top <1% (#1 of 8,262)
- Zinc: top <1% (#1 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173002.
View on USDA FoodData Central →