Cereal flakes: nutrition facts & data
|
Nutrition facts per 100g |
Cereal flakes |
avg Breakfast cereals[1]
|
|---|---|---|
| Calories (kcal) | 373.0 | 257.3 |
| Fat (g) | 7.0 | 5.7 |
| Protein (g) | 13.0 | 7.1 |
| Carbohydrates (g) | 60.0 | 41.3 |
| Mono- & Di-Saccharides (g) | 7.0 | 41.3 |
| Polysaccharides (g) | 53.0 | 41.3 |
| Fibers (g) | 9.6 | 5.1 |
| Sodium (mg) | 5.0 | 96.0 |
| Water (g) | 10.0 | 38.5 |
Breakdown in percent (%) of total calories
An average portion size (10g) of Cereal flakes contain:
- 37.3 Calories
- 0.7g of Fat
- 1.3g of Protein
- and 6.0g of Carbs
- 0.5mg of sodium - 0.0% of the RDA for sodium.
- 12.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
- 0.3mg of Zinc - 0.0% of the RDA for Zinc.
- 0.3mg of Iron - 0.0% of the RDA for Iron.
- 38.0mg of Potassium - 0.0% of the RDA for Potassium.
- No Vitamin C
- No Vitamin B12
For every gram of carbs in Cereal flakes you get
- 0.22 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Breakfast cereals have on average 0.17g of proteins per 1 gram of carbs.
- 0.12 grams of fat (total average 0.66g, other foods in Breakfast cereals 0.14g)
- 0.16 grams of fibers (total average 0.13g, other foods in Breakfast cereals 0.12g)
Nutrient distribution per gram
What vitamins are in Cereal flakes?
|
Vitamins per 100g |
Cereal flakes |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 0.0 | 3.4 |
| Vitamin E (mg) | 0.8 | 1.6 |
| Vitamin B1 / Thiamine (mg) | 0.6 | 0.2 |
| Vitamin B2 (mg) | 0.0 | 0.1 |
| Vitamin B6 (mg) | 0.1 | 0.1 |
| Vitamin B9 / Folate (μg) | 85.0 | 25.1 |
| Vitamin B12 (μg) | 0.0 | 0.1 |
| Retinol (μg) | 0.0 | 9.1 |
| beta-Carotene (μg) | 10.0 |
Are Cereal flakes rich in vitamins?
The following chart displays the amount of vitamins per portion Size (10g) for Cereal flakes of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Cereal flakes
|
Minerals per 100g |
Cereal flakes |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 120.0 | 64.7 |
| Zinc (mg) | 2.8 | 1.6 |
| Sodium (mg) | 5.0 | 96.0 |
| Calcium (mg) | 15.0 | 55.2 |
| Iron (mg) | 3.4 | 2.2 |
| Potassium (mg) | 380.0 | 291.5 |
| Phosphorus (mg) | 325.0 | 186.9 |
Are Cereal flakes high in minerals?
Again, for every mineral contained in Cereal flakes we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Cereal flakes
60.0% of Cereal flakes are carbs, per serving of 10g that makes 6.0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Cereal flakes |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 7.0 | 9.1 |
| Polysaccharides (g) | 53.0 | 31.2 |
| Total carbs (g) | 60.0 | 41.3 |
How high are the Glycemic Index and the Glycemic Load for Cereal flakes?
The Glycemic Index of Cereal flakes is 70, which would be considered as high. The Glycemic Load in a normal serving is 4.2 and can be regarded as low.
Allergens in Cereal flakes
- are high in Gluten
- have no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Cereal flakes
Of the 7.0g total fat per 100g in Cereal flakes, 1.2g are saturated fatty acids (SFA), 2.5g are monounsaturated fatty acids (MUFA) and 2.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.