Comparing Nutrients in 100 calories Rolls, dinner, oat bran VS Popovers, dry mix, enriched

Weight per 100 calories

• Rolls, dinner, oat bran: 42.4g
• Popovers, dry mix, enriched: 27g

Popovers, dry mix, enriched have 1.6 times more energy per unit of mass than Rolls, dinner, oat bran, which is high in comparison to other foods. Rolls, dinner, oat bran having above average energy density.

Discover which food has more nutrients per 100 calories - Rolls, dinner, oat bran or Popovers, dry mix, enriched?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Rolls, dinner, oat bran	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.83% 0.26g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14.7% 19g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.57% 1.74g	NA	38g per day for Men 19-50 years
Protein	7.2% 4.03g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.66% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40.3μg	9.77% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.9% 0.022μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.03% 0.027mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.36% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.86% 8.63mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	5.12% 0.046mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.75mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	1.6% 6.74mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.7% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.96% 48.7mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.3mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	11.7% 175mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.085% 3.15g	3700g per day for Men 19-50 years

Rolls, Dinner, Oat Bran VS Popovers, Dry Mix, Enriched Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, dinner, oat bran or Popovers, dry mix, enriched?

Lets compare vitamin content per 100 calories of Rolls, dinner, oat bran vs Popovers, dry mix, enriched:

• 100 calories of Rolls, dinner, oat bran have 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Popovers, dry mix, enriched.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched provide similar amounts of Vitamin B9 per 100 calories.
• Both Rolls, dinner, oat bran as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Rolls, dinner, oat bran vs Popovers, dry mix, enriched:

• 100 calories of Rolls, dinner, oat bran have 4.2 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Selenium and 1.8 times more Zinc than Popovers, dry mix, enriched.
• While 100 kcal of Popovers, dry mix, enriched contain 1.4 times more Sodium than Rolls, dinner, oat bran.
• 100 calories of Popovers, dry mix, enriched lack sufficient amounts of Calcium and Magnesium
• Both Rolls, dinner, oat bran as well as Popovers, dry mix, enriched lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, dinner, oat bran have 1.7 times more Fat, 3.9 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Protein than Popovers, dry mix, enriched.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Popovers, dry mix, enriched provide inadequate amounts of Omega 3 and Omega 6