A cup (portion) of wheat flakes is 97 calories, containing about 5% fat, 10% protein and 85% carbohydrate

Fibre
It is a cereal rich in fiber, an important nutrient in your diet because it helps constipation and reduce your appetite, because they give the feeling of satiety. The Institute of Medicine recommends that women consume 25 grams of fiber per day and men consume 38 grams.

Metals
Like many other cereals, wheat flakes are fortified with iron. One serving provides over 100% of the daily value for men and 44% for women.
A serving of bran flakes also supplies 22% of the phosphorus, 14% zinc, 21% copper and 47% manganese. Although wheat flakes provide less than 2% of calcium when eaten alone, one serving with ½ cup of skim milk provides 17% of the daily value.

Fatty soluble vitamins
Contain significant amount of vitamin A and D.
One serving provides 25% of the daily value of vitamin A, which strengthens the immune system and strengthens eyesight, 7% of vitamin D, which helps absorb the fat-soluble vitamins asvestio.Epeidi more readily absorbed when consumed with fat , you may want to use low-fat milk instead of skim milk in your cereal.

Water soluble vitamins
It is enriched with many vitamins, including many of the water soluble B vitamins One serving provides more than 25% of the daily value of thiamin, riboflavin, niacin, B6 and folic acid. A portion also provides more than 50% of B-12. The B-12 helps in the manufacture of red blood cells and supports the nervous system.