Find out how many calories in corn flakes with milk without sugar are and how much nutrition you get in this breakfast cereal.
When it comes to breakfast cereals, few are as iconic as corn flakes. Introduced in the late 19th century, corn flakes have been a breakfast staple for generations. But how healthy are they?
A typical serving of corn flakes with milk contains around 320 to 330 kCal. While this is not a huge number of calories, it is important to remember that corn flakes are often eaten in larger quantities than other breakfast cereals. Additionally, many people add sugar or other toppings to their corn flakes, which can add more calories and sugar.
So let’s see how many calories in corn flakes with milk without sugar are in a typical serving bowl and how it meets male and female nutrition.
Nutrition in corn flakes with milk without sugar compared with male and female Dietary Reference Intake (DRI)
Typical Serving size: 42 gm Kellogg’s corn flakes with 240 gm milk without sugar
Water – 209.52 gm.
Calories in corn flakes with milk without sugar
Calories in corn flakes with milk without sugar are 324.77 kCal; as much as 16.24 % of male DRI of 2000 kCal. Further, it can attain 21.65 % of female DRI of 1500 kCal.
a. Protein forms 13.51 % of the calories
b. Carbs form 58.11 % of the calories in corn flakes with milk without sugar.
c. Fats form 30.26 % of the calories.
Macros in corn flakes with milk without sugar
a. Protein in corn flakes with milk without sugar is 10.97 grams, as detailed below.
b. Carbs in corn flakes with milk without sugar are 47.18 grams; further details are given below.
c. Fats in corn flakes with milk without sugar are 10.92 grams, notably 16.38 % of male DRI of 66.67 grams. As a result, a woman gets 21.84 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The fibre in corn flakes with milk without sugar is 1.39 grams, thus is 3.66 % of male DRI of 38 grams. On the other hand, females get 5.56 % of female DRI of 25 grams.
e. Soluble Fibre is 0.00 gm.
f. Total Free Sugar is 15.73 gm, which is 26.22 % of male DRI of 60 gm and 31.46 % of female DRI of 50 gm.
Vitamins in corn flakes with milk without sugar
a. Vitamin A – 348.33 mcg, as much as 38.70 % of male DRI of 900 mcg. Furthermore, women can get 49.76 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.63 mg, which is 52.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 57.27 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.90 mg, therefore, is 69.23 % of male DRI of 1.3 mg. Besides, women also get 81.82 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 7.71 mg, notably 48.19 % of male DRI 16 mg and 55.07 % of female DRI 14 mg.
e. Pyridoxine (Vitamin B6) – 0.85 mg, thus is 65.38 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 4.75 mcg, therefore, is 15.83 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 166.81 mcg, as much as 41.70 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 3.30 mcg, which is 137.50 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 13.64 mg, therefore, is 15.16 % of male DRI of 90 mg. Further, it is 18.19 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 1.80 mcg, notably 36.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.53 mg, thus is 3.53 % of DRI of 15 mg for males and females.
l. Vitamin K – 0.00 mcg.
Minerals in corn flakes with milk without sugar
a. Calcium – 285.30 mg, which is 28.53 % of DRI of 1000 mg for males and females.
b. Phosphorus – 274.58 mg, therefore, is 39.23 % of DRI of 700 mg for males and females.
c. Iron – 12.50 mg, notably 156.25 % of male DRI of 8 mg and 69.44 % of female DRI of 18 mg.
d. Magnesium – 36.25 mg, thus is 9.06 % of male DRI of 400 mg and 11.69 % of female DRI of 310 mg.
e. Copper – 72.00 mcg, as much as 8.00 % of DRI of 900 mcg for males and females.
f. Manganese – 0.02 mg, which is 0.87 % of male DRI of 2.3 mg and 1.11 % of female DRI of 1.8 mg.
g. Molybdenum – 0.00 mcg.
h. Zinc – 1.21 mg, notably 11.00 % of male DRI of 11 mg. At the same time, women get 15.13 % of female DRI of 8 mg.
i. Chromium – 9.60 mcg, thus is 27.43 % of male DRI of 35 mcg. Besides, women too get 38.40 % of female DRI of 25 mcg.
j. Selenium – 5.77 mcg, as much as 10.49 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg.
l. Potassium – 346.56 mg, as much as 7.37 % of DRI of 4700 mg for males and females.
m. Sodium – 367.28 mg, which is 24.49 % of DRI of 1500 mg for males and females.
n. Omega 3 – 49.25 mg, therefore, is 8.21 % of DRI of 600 mg for males and females,
o. Omega 6 – 271.27 mg, not only 45.21 % of DRI of 600 mg for males and females.
Protein in corn flakes with milk without sugar
Protein in corn flakes with milk without sugar is 10.97 grams, which is 14.63 % of male DRI of 75 grams. Further, it can complete 19.50 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
Protein, including amino acids, forms 13.51 % of the 324.77 kCal in corn flakes with milk without sugar. Let’s see the detailed amino acids protein in corn flakes with milk without sugar
9 essential amino acids protein in corn flakes with milk without sugar
Histidine
Histidine in corn flakes with milk without sugar is 563.858 mg which translates to the following.
a. 112.77 % of DRI of 500 mg for an adult weighing 50 kg.
b. 93.98 % of DRI of 600 mg for a grown-up weighing 60 kg.
c. 80.55 % of DRI of 700 mg for a person of weight 70 kg.
d. 70.48 % of DRI of 800 mg for an adult weighing 80 kg.
lsoleucine
lsoleucine in corn flakes with milk without sugar is 1632.336 mg which works out as follows.
a. 326.47 % of DRI of 500 mg for a person weighing 50 kg.
b. 272.06 % of DRI of 600 mg for an adult weighing 60 kg
c. 233.19 % of DRI of 700 mg for an individual weighing 70 kg.
d. 204.04 % of DRI of 800 mg for an individual weighing 80 kg.
Leucine
a. Leucine in corn flakes with milk without sugar is 2806.126 mg, and its adequacy is as follows.
b. 400.88 % of DRI of 700 mg for a person weighing 50 kg.
c. 334.06 % of DRI of 840 mg for an adult weighing 60 kg.
d. 286.34 % of the requirement of 980 mg for an adult with a weight of 70 kg.
e. 250.55 % of DRI of 1120 mg for a person weighing 80 kg.
Lysine
Lysine in corn flakes with milk without sugar is 2262.014 mg which completes our nutrition as follows.
a. 377.00 % of DRI of 600 mg for an adult weighing 50 kg.
b. 314.17 % of DRI of 720 mg for an adult weighing 60 kg.
c. 269.29 % of DRI of 840 mg for a person of weight 70 kg.
d. 235.63 % of DRI of 960 mg for an adult weighing 80 kg.
Methionine & Cystine
Methionine & Cystine in corn flakes with milk without sugar is 981.815 mg, and its nutrition is as follows.
a. 151.05 % of DRI of 650 mg for a person weighing 50 kg.
b. 125.87 % of DRI of 780 mg for a person weighing 60 kg.
c. 107.89 % of DRI of 910 mg for an individual weighing 70 kg.
d. 94.41 % of DRI of 1040 mg for an individual weighing 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in corn flakes with milk without sugar is 2783.089 mg, and the right amount is as follows.
a. 397.58 % of DRI of 700 mg for an adult person weighing 50 kg.
b. 331.32 % of DRI of 840 mg for an adult weighing 60 kg.
c. 283.99 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 248.49 % of DRI of 1120 mg for a person weighing 80 kg.
Threonine
Threonine in corn flakes with milk without sugar is 1265.938 mg, and its adequacy is as follows.
a. 361.70 % of DRI of 350 mg for an adult individual weighing 50 kg.
b. 301.41 % of DRI of 420 mg for an adult weighing 60 kg.
c. 258.35 % of DRI of 490 mg for a person of weight 70 kg.
d. 226.06 % of DRI of 560 mg for an adult weighing 80 kg.
Tryptophan
Tryptophan in corn flakes with milk without sugar is 383.95 mg, and its value is as follows.
a. 219.40 % of DRI of 175 mg for an individual person weighing 50 kg.
b. 182.83 % of DRI of 210 mg for another adult weighing 60 kg
c. 156.71 % of DRI of 245 mg for an individual weighing 70 kg.
d. 137.13 % of DRI of 280 mg for an individual weighing 80 kg.
Valine
Valine in corn flakes with milk without sugar is 1684.992 mg, whose sufficiency is as follows.
a. 337.00 % of DRI of 500 mg for an adult weighing 50 kg.
b. 280.83 % of DRI of 600 mg for an adult weighing 60 kg.
c. 240.71 % of the requirement of 700 mg for an adult with a weight of 70 kg.
d. 210.62 % of DRI of 800 mg for a person weighing 80 kg.
Carbs in corn flakes with milk without sugar
When you eat corn flakes with milk without sugar, you get 47.18 grams of carbohydrates and 324.77 kCal energy. Clearly, carbohydrates form 58.11 % of the calories in corn flakes with milk without sugar. Here is how it completes your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 17.16 % of the daily requirement of 275 grams for a 2000 kcal diet.
b. 22.88 % of the daily requirement of 206.25 grams for a 1500 kcal diet.
c. 28.59% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 38.13% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in corn flakes with milk without sugar
a. Total available carbs in corn flakes with milk without sugar – 47.18 gm.
b. Total Starch – 0.00 gm, which is 0.00 % of total carbs in corn flakes with milk without sugar
c. Total Free Sugar – 15.73 gm, which is 33.34 % of total carbs in corn flakes with milk without sugar
Details of free sugars in corn flakes with milk without sugar
a. Fructose – 0.48 gm, which is 1.02 % of total carbs in corn flakes with milk without sugar.
b. Glucose – 0.43 gm, which is 0.91 % of total carbs in corn flakes with milk without sugar.
c. Sucrose – 0.58 gm, which is 1.23 % of total carbs in corn flakes with milk without sugar.
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 15.73 gm, which is 33.34 % of total carbs in corn flakes with milk without sugar
Disclaimer
Values of DRI are for a healthy adult. Nutrition plus energy requirement may change as per physical activity, gender and age. Nutritional values of milk are from IFCT, approximate and subject to variance. Further, the corn flakes nutrition is referred from the brand label subjected to change.
Conclusion
There are 324 kcal and 11-gram protein in a single serving corn flakes with milk without sugar. These calories are reasonable for a meal plan. However, you will get less fibre in this serving. Those wanting to get high-fibre breakfast can switch to whole grain cereals.
