Fat & Proteins & Carbs
100 g = 390 Calories
Ralston Enriched Bran Flakes belongs to the Breakfast Cereals food group.
You have 390 calories from 100 grams.The serving weight is 29g – 1 Serving (Nlea Serving Size = 0.75 Cup) which is equivalent to 113 calories.
Percent Daily Value
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.
You can get an estimate of the number of calories you need daily based on criteria such as age, gender, weight, height and activity on our calculator
390 Calories = 20% of Daily Value
DVs are based on a 2,000-calorie diet for healthy adults women.
390 Calories = 16% of Daily Value
DVs are based on a 2,500-calorie diet for healthy adults men.
Estimated amounts of calories needed
.Calories needed to maintain the energy balance of different age groups at three different levels of physical activity.
- Sedentary means a lifestyle that includes only light physical activity associated with typical daily living.
- Moderately active means a lifestyle that includes physical activity equivalent to walking approximately 1.5 to 3 miles per day at a speed of 3 to 4 miles per hour, in addition to the light physical activity associated with typical daily living.
- Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at a speed of 3 to 4 miles per hour, in addition to the light physical activity associated with typical daily living.
How long would it take to burn off 390 calories?
Everyone’s metabolism is responsible for turning food into energy. Being a natural process of our body, metabolism is best activated by exercise to burn calories. Some factors that define this process are body structure, gender and age.
How Long Does It Take to Burn 390 calories for a 125-pound person :
Calisthenics: moderate: 72 mn
Badminton: general : 83 mn
Bicycling: BMX or mountain : 38 mn
Rope Jumping (Slow) : 42 mn
Sleeping : 532 mn
How Long Does It Take to Burn 390 calories for a 155-pound person :
Aerobics. Step: high impact : 33 mn
Softball: general play : 65 mn
Rollerblading/skating (Casual) : 30 mn
Rock Climbing: ascending : 42 mn
Cooking : 167 mn
How Long Does It Take to Burn 390 calories for a 185-pound person :
Aerobics: low impact : 51 mn
Softball: general play : 94 mn
Rollerblading/skating (Casual) : 31 mn
Rock Climbing: ascending : 56 mn
Cooking : 249 mn
Comparison with ordinary productsThis table lists the amount of calories in 100g of different everyday foods. For the same amount you can easily compare the calories of these foods with Ralston Enriched Bran Flakes. For information, 100g of Nutella contains 539 calories, 100g of French Fries contains 312 calories, 100g of Pizza contains 266 calories, 100g of Chicken contains 239 calories, 100g of Pasta contains 131 calories, 100g of Rice contains 130c calories, 100g of Banana contains 89 calories.
Pros and Cons
High calorie density
With 390 calories per 100 grams, Ralston Enriched Bran Flakes would be considered a High calorie density food. Be careful, high calorie density foods tend to add up calories quickly and you need to be careful about your portion sizes if you are trying to lose weight.
High Carbohydrate density
Ralston Enriched Bran Flakes is high in Carbohydrate, an average adults needs 275 g of Carbohydrate per day. 100 grams have 79.77 g of Carbohydrate, 29% of your total daily needs.
High Copper density
Ralston Enriched Bran Flakes is high in Copper, an average adults needs 0.9 mg of Copper per day. 100 grams have 0.345 mg of Copper, 38% of your total daily needs.
Ralston Enriched Bran Flakes is high in Fat, an average adults needs 78 g of Fat per day. 100 grams have 3.36 g of Fat, 4% of your total daily needs.
High Fiber density
Ralston Enriched Bran Flakes is high in Fiber, an average adults needs 28 g of Fiber per day. 100 grams have 16.9 g of Fiber, 60% of your total daily needs.
High Folate density
Ralston Enriched Bran Flakes is high in Folate B9, an average adults needs 400 mcg of Folate B9 per day. 100 grams have 1379 mcg of Folate B9, 345% of your total daily needs.
High Iron density
Ralston Enriched Bran Flakes is high in Iron, an average adults needs 18 mg of Iron per day. 100 grams have 67.67 mg of Iron, 376% of your total daily needs.
High Magnesium density
Ralston Enriched Bran Flakes is high in Magnesium, an average adults needs 420mg g of Magnesium per day. 100 grams have 190 mg of Magnesium, 45% of your total daily needs.
High Manganese density
Ralston Enriched Bran Flakes is high in Manganese, an average adults needs 2,3 mg of Manganese per day. 100 grams have 3.467 mg of Manganese, 151% of your total daily needs.
High Niacin density
Ralston Enriched Bran Flakes is high in Niacin B3, an average adults needs 16 mg of Niacin B3 per day. 100 grams have 90.567 mg of Niacin B3, 566% of your total daily needs.
High Pantothenic acid density
Ralston Enriched Bran Flakes is high in Pantothenic acid B5, an average adults needs 5 mg of high in Pantothenic acid B5 per day. 100 grams have 29.8 mg of high in Pantothenic acid B5, 596% of your total daily needs.
High Phosphorus density
Ralston Enriched Bran Flakes is high in Phosphorus, an average adults needs 1250 mg of Phosphorus per day. 100 grams have 533 mg of Phosphorus, 43% of your total daily needs.
High Riboflavin density
Ralston Enriched Bran Flakes is high in Riboflavin B2, an average adults needs 1.3 g of Riboflavin B2 per day. 100 grams have 7.29 mg of Riboflavin B2, 561% of your total daily needs.
High sodium density
Ralston Enriched Bran Flakes is high in sodium, an average adults needs 2,300 mg of sodium per day. 100 grams have 586 mg of salt, 25% of your total daily needs.
High Sugars density
Ralston Enriched Bran Flakes is high in Sugars, an average adults needs 50 g of Sugars per day. 100 grams have 17.17 g of Sugars, 34% of your total daily needs.
High Thiamin density
Ralston Enriched Bran Flakes is high in Thiamin B1, an average adults needs 1.2 g of Thiamin B1 per day. 100 grams have 4.713 mg of Thiamin B1, 393% of your total daily needs.
High Vitamin A density
Ralston Enriched Bran Flakes is high in Vitamin A, an average adults needs 900 mcg of Vitamin A per day. 100 grams have 531 mcg of Vitamin A, 59% of your total daily needs.
High Vitamin B6 density
Ralston Enriched Bran Flakes is high in Vitamin B6, an average adults needs 1.7 mcg of Vitamin B6 per day. 100 grams have 6.8 mcg of Vitamin B6, 400% of your total daily needs.
High Vitamin B12 density
Ralston Enriched Bran Flakes is high in Vitamin B12, an average adults needs 2.4 mcg of Vitamin B12 per day. 100 grams have 20.69 mcg of Vitamin B12, 862% of your total daily needs.
High Vitamin C density
Ralston Enriched Bran Flakes is high in Vitamin C, an average adults needs 90 mg of Vitamin C per day. 100 grams have 239.7 mg of Vitamin C, 266% of your total daily needs.
High Vitamin C density
Ralston Enriched Bran Flakes is high in Vitamin C, an average adults needs 90 mg of Vitamin C per day. 100 grams have 239.7 mg of Vitamin C, 266% of your total daily needs.
High Vitamin D density
Ralston Enriched Bran Flakes is high in Vitamin D, an average adults needs 20 g of Vitamin D per day. 100 grams have 8.6 mcg of Vitamin D, 0% of your total daily needs.
High Zinc density
Ralston Enriched Bran Flakes is high in Zinc, an average adults needs 11 mg of Added Sugars per day. 100 grams have 64.33 mg of Zinc, 585% of your total daily needs.
These quick stats highlight the main nutritional characteristics of Pillsbury Golden Layer Buttermilk Biscuits Artificial Flavor Refrigerated Dough
The Nutrition Facts label is required by the Food and Drug Administration (FDA) on most packaged foods and beverages. The Nutrition Facts label provides detailed information about the nutrient content of a food, such as the amount of fat, sugar, sodium and fibre it contains.
Nutrition Elements by %DV
Macronutrients by Daily Value (%DV)
Minerals by Daily Value (%DV)
Vitamins by Daily Value (%DV)
Nutrition Elements Summary
Carbs and Sugars
Source: Nutrient data for this listing was provided by USDA
Where do the calories come from ?
Macronutrients are made up of carbohydrates, fats and proteins. Their purpose is to provide energy to our body and to ensure the proper functioning of vital functions. A good distribution of macros, according to its needs, its morphology and its physical activity, allows to optimize its results, whether it is within the framework of a weight loss or a muscle gain.
To calculate its macronutrients we must calculate in grams, calories or percentage, the amounts of protein, fat and carbohydrates that our body needs to be at the top of its form. The official distribution recommendations for a healthy and balanced diet are as follows:
The International Union of Pure and Applied Chemistry (IUPAC) defines carbohydrates as a class of organic compounds containing one carbonyl group (aldehyde or ketone) and at least two hydroxyl groups (-OH). Included in this class are substances derived from monosaccharides by reduction of the carbonyl group, by oxidation of at least one functional group at the end of the chain to a carboxylic acid or by replacement of one or more hydroxyl groups by an atom of hydrogen, an amino group, a thiol group or any similar atom.
Copper is a trace element essential for life (humans, plants, animals, and micro-organisms). The human body normally contains copper at a concentration of about 1.4 to 2.1 mg per kg. Copper is found in the liver, muscles and bones. Copper is carried in the bloodstream by means of a protein called ceruleoplasmin71. After copper is absorbed from the intestine, it is transported to the liver, bound to albumin. The metabolism and excretion of copper is controlled by the delivery of ceruleoplasmin to the liver, and the copper is excreted in the bile. At the cellular level, copper is present in a number of enzymes and proteins, including cytochrome c oxidase and certain superoxide dismutases (SOD). Copper is used for the biological transport of electrons, e.g. the “copper blue” proteins, azurine and plastocyanine. The name “copper blue” comes from their intense blue color due to an absorption band (around 600 nm) by ligand / metal charge transfer (LMCT). Many mollusks and some arthropods, such as horseshoe crab, use a copper-based pigment, hemocyanin, for oxygen transport, rather than hemoglobin, which has an iron nucleus, and their blood is therefore blue, and not red, when it is oxygenated72.
Fiber: Fiber is a substance of plant origin that is neither digested nor absorbed by our digestive tract. However, our intestinal flora, by breaking them down, allows us to absorb carbohydrates in a variable and partial way, hence their participation in our energy intake. They therefore have an effect on our transit, but also allow us to reduce our energy intake (the satiating effect of Fiber), lower our total cholesterol level and limit the increase in blood sugar levels after a meal.
Vitamin B9, another name for folic acid (folate, folacin or vitamin M, pteroyl-L-glutamic acid, pteroyl-L-glutamate and pteroylmonoglutamic acid), is a water soluble vitamin.
Folic acid is the metabolic precursor of a coenzyme, tetrahydrofolate (FH4 or THF4), involved in particular in the synthesis of nucleic bases, purines and pyrimidines, constituting the nucleic acids (DNA and RNA) of the genetic material. THF is also involved in the synthesis of amino acids such as methionine, histidine and serine.
Iron is a trace element and is one of the essential mineral salts found in food, but can be toxic in some forms. An iron deficiency is a source of anemia and can affect the cognitive and socio-emotional development of the childs brain or exacerbate the effects of certain intoxications (lead poisoning, for example).
Magnesium is involved in more than 400 biochemical reactions. It is particularly involved in the osmotic transport of glucose, the insulin transport of glucose and in all stages of energy production. A major mechanism of biochemical activation, consisting of adding a phosphate group to a protein, magnesium is a cofactor of phosphorylation. It is also an actor in homeostasis, a mechanism allowing the conservation of an internal balance (cell, heart rate, urination, digestion, body temperature, etc.) and an essential cofactor in the polymerization of nucleic acids.
Manganese is a trace element (necessary for humans to survive), manganese deficiency (less than 2 to 3 mg / day for an average adult), leads – depending on the animal model – to reproductive disorders for both sexes, bone malformations, depigmentations, ataxia and alteration of the central nervous system.
B vitamins facilitate the conversion of food (carbohydrates) into energy (glucose). Niacin is helpful in the process of regulating stress hormones and improves blood circulation. These vitamins are water soluble and the body does not store them.
A precursor and constituent of coenzyme A, vitamin B5 promotes the growth and resistance of the skin and mucous membranes. It is necessary for the metabolism of carbohydrates, lipids and proteins and participates in the synthesis of certain hormones. Pantothenic acid is destroyed by heat in aqueous solution.
Inorganic phosphorus in the form of the phosphate PO3−4 is required for all known forms of life. Phosphorus plays a major role in the structural framework of DNA and RNA. Living cells use phosphate to transport cellular energy with adenosine triphosphate (ATP), necessary for every cellular process that uses energy. ATP is also important for phosphorylation, a key regulatory event in cells. Phospholipids are the main structural components of all cellular membranes. Calcium phosphate salts assist in stiffening bones. Biochemists commonly use the abbreviation “Pi” to refer to inorganic phosphate.
Potassium is an essential nutrient in the human diet.
Potassium in the form of the cation K+ is the major intracellular ion in the body. There is a concentration gradient in favor of the exit of the ion from the intracellular compartment to the extracellular compartment. This gradient is maintained by pumps located in the cell membranes, in particular the sodium-potassium pump is responsible for the existence of a negative resting potential present in all living cells.
Proteins are assemblages of amino acids, 9 of which are essential for the body. There are two sources of protein sources: proteins of animal origin and proteins of plant origin.Proteins are essential for all functions of the body because they provide amino acids. Amino acids are the building blocks of all body tissues, including muscle and body tissues. Eating protein at every meal can also make you feel full for a longer period of time.
Whether you eat protein to lose fat, gain muscle, or both, it is important to look for lean protein, or protein that contains very little fat. Some fats are important (see next section), but the type of fat is very important, so not all fat-rich proteins are equally healthy. Examples of lean proteins include skinless chicken, tuna, tilapia, extra-lean ground beef, egg whites, Greek yogurt and low-fat or fat-free cottage cheese, and tofu.
When reading a label, be sure to check the protein-to-fat ratio. Lean protein has much more protein than fat (for example, egg whites are fat-free but have a lot of protein).
Vitamin B2, corresponding to riboflavin, or lactoflavin, is a water-soluble vitamin necessary for the synthesis of flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN), two cofactors essential to flavoproteins.
Vitamin B2 plays an important role in transforming simple foods (carbohydrates, fats and proteins) into energy. It is involved in the repair metabolism of the muscles.
Selenium is a trace element that is a constituent of selenoproteins, which include the main intracellular antioxidant, glutathione peroxidase . It is found in eggs (16-48% of the average daily requirement, depending on whether it is a duck, chicken, goose or turkey egg and on the farming system) , pork or beef kidneys, garlic, fish and shellfish. Western nutrition more than meets daily requirements for this element , but it is impossible to predict body selenium levels from dietary intake because its utilization and retention are dependent on the presence of folic acid, vitamin B12 and negatively affected by the presence of homocysteine.
Sodium is a mineral that plays an important role in the body’s state of hydration. It is present in the blood and in the extracellular fluid in which cells are bathed. Sodium also helps maintain the acid-base balance and is essential in the transmission of nerve impulses and muscle contraction. However, in excess it can have deleterious consequences. This is why current recommendations aim to limit sodium consumption.
Consuming sugar provides short-term chemical energy, but it is not a form of energy storage for the body. Some of the sugar consumed can be used immediately for energy if needed within minutes, some will be stored in the liver and muscles (as glycogen) for use within hours, and, if there is an excess, some will be converted to fat (triglycerides) for storage in fat cells.
As soon as we consume glucose, a component of sugar, insulin is secreted: its main role is to promote the use of glucose by all the cells in the body. Insulin also stimulates glycolysis, blocks lipolysis (use of stored fat) and promotes lipogenesis through an enzyme (triglyceride synthase), i.e. the production of fat in adipose tissue. Indeed, the hepatic glycogen stock is limited and the muscular glycogen can only be used by the muscles themselves.
This regulation of glucose, with a system of storage and release, provides a continuous supply of glucose to the brain. Although the brain accounts for only 2% of body weight, it uses 20% to 30% of the available glucose, which is its only source of energy (apart from ketone bodies synthesized during prolonged fasting).
Thiamine or vitamin B1 (or aneurine) is a metabolic precursor of thiamine pyrophosphate (TPP), a coenzyme essential to certain decarboxylases. In animals, thiamine is a water-soluble vitamin from the family of B vitamins that they must find in their diet. On the other hand, it is synthesized by bacteria, plants and fungi. It is essential for the transformation of carbohydrates into energy by the Krebs cycle and is necessary for the proper functioning of the nervous system and muscles. It is in fact essential for the transformation of pyruvate produced by glycolysis and toxic for the nervous system.
In humans, a dietary vitamin B1 deficiency causes beriberi and can also cause Gayet-Wernicke encephalopathy.
Vitamin A is a fat soluble vitamin.
In the body, it exists as retinol, retinal, retinoic acid (tretinoin) and retinyl phosphate. These molecules are altered by oxygen in the air, alterations accelerated by light and heat.
Foods of animal origin (meat, dairy products and especially liver) contain retinol and retinol esters while plants mainly contain carotenes which are precursors of retinol. A beta-carotene molecule, by hydrolysis of the 15-15 ′ bond under the influence of a carotenoid mono-oxygenase (ββ-carotene 15,15 ′ mono-oxygenase), gives two molecules of vitamin A. On the other hand, the other two carotenes (alpha and gamma) only give rise to a single vitamin A molecule.
Vitamin B6 is a water-soluble vitamin represented by three main forms: pyridoxine, pyridoxal, and pyridoxamine.
Present in a wide variety of plant and animal foods, it is necessary for proper cell function, particularly the nervous system and skin.
Isolated B6 deficiency is rare. It is most often associated with multiple vitamin deficiencies, particularly the other B vitamins. These deficiencies are observed in particular in chronic alcoholics.
Vitamin B12, also known as cobalamin, is a water-soluble vitamin essential to the normal functioning of the brain (it participates in the synthesis of neurotransmitters), the nervous system (it is essential for maintaining the integrity of the nervous system and especially the myelin sheath that protects the nerves and optimizes their functioning) and for the formation of blood. It is one of the eight B vitamins. It is normally involved as a cofactor in the metabolism of every cell in the human body, especially in the synthesis of DNA and its regulation, as well as in the synthesis of fatty acids and in energy production.
It exists in several forms belonging to the cobalamin family: cyanocobalamin, hydroxocobalamin, methylcobalamin and adenosylcobalamin, the first two being its stable forms. Cobalamins have a chemical structure similar to heme but the central iron atom is replaced by a cobalt atom, hence their name.
Vitamin C is an enzymatic cofactor involved in a number of physiological reactions (hydroxylation). It is required in the synthesis of collagen and red blood cells and contributes to the immune system3. It also plays a role in iron metabolism as a promoter of its absorption, its use is therefore not recommended in patients with iron overload and particularly hemochromatosis. In its oxidized form (dehydroascorbic acid), it crosses the blood-brain barrier to reach the brain4 and several organs with high vitamin C concentrations. Skeletal muscle responds quickly to vitamin C intake, but also loses it quickly if the vitamin is not taken in sufficiently5. It is an antioxidant, a molecule capable of countering the harmful action of oxidants such as radicals. D-ascorbic acid is also used for this purpose, but unlike L-ascorbic acid, it has no vitamin activity.
Vitamin E is a fat-soluble vitamin covering a set of eight organic molecules, four tocopherols and four tocotrienols. The most biologically active form is α-tocopherol, the most abundant in the diet being γ-tocopherol. These molecules are present in large quantities in vegetable oils. They act, along with vitamin C and glutathione, essentially as antioxidants against reactive oxygen derivatives produced in particular by the oxidation of fatty acids.
Vitamin D is a liposoluble vitamin (soluble in lipids). It is a hormone found in food and synthesized in the human body from a derivative of cholesterol or ergosterol under the action of UVB radiation from the sun.
It exists in two forms: D2 (ergocalciferol), produced by plants, and D3 (cholecalciferol), present in animal products. These two molecules are 9,10-secosteroids. The human body also synthesizes vitamin D3 in the skin, under the effect of ultraviolet rays.
In very small quantities, zinc in assimilable form is an important trace element, essential to plant and animal organisms. When properly assimilated by organisms, it activates enzymes, influences growth, and promotes biochemical reactions and controls in the lung surfaces. The human body contains 2 g to 4 g. Daily requirements can be estimated at a minimum of 15 mg for a normal man, and up to twice that amount for a nursing woman.
Zinc is contained in a variety of yeasts (up to 100 mg per kilogram), in red beef (in the range of 50 mg to 120 mg per kilogram), and in a variety of commercial foods.
The bioavailability of zinc in food is not known. The bioavailability of zinc from plants is sometimes questioned. While it is true that plants contain antinutrients that decrease zinc absorption, zinc deficiency does not appear to be more common among vegans.