Comparing Nutrients in 14 ounces Reduced Calorie With Whitener Instant Coffee VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	69.7% 2020kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	312% 100g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	238% 310g	130g per day for Men 19-50 years
Sugars	323% 234g	120% 87.3g	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	5.22% 2g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	14% 7.78g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.079% 0.004mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	305% 3.97mg	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	0.99% 3.97μg	198% 794μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	496% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	529% 476mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	141% 1.27mg	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	2.98% 0.24mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	135% 568mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	501% 11.5mg	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	76.5% 536mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	106% 3608mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Calorie With Whitener Instant Coffee VS OAT BRAN FLAKES, HEALTH VALLEY per 14 oz

Compare the macro and micronutrient content in 14 oz of Reduced Calorie With Whitener Instant Coffee versus 14 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Reduced Calorie With Whitener Instant Coffee vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Reduced Calorie With Whitener Instant Coffee have 2.1 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain more Vitamin B1, more Vitamin B2, 53.2 times more Vitamin B3, 896 times more Vitamin B5, more Vitamin B6, 200 times more Vitamin B9, more Vitamin B12, more Vitamin C and 2 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• 14 ounces of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin E
• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• Both Reduced Calorie With Whitener Instant Coffee as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Reduced Calorie With Whitener Instant Coffee vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Reduced Calorie With Whitener Instant Coffee have 2.7 times more Potassium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 4.4 times more Calcium, 29 times more Copper, 48 times more Iron, 71.5 times more Magnesium, 263.9 times more Manganese, 2.5 times more Phosphorus, 29.4 times more Selenium, more Sodium and 110 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• 14 ounces of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Reduced Calorie With Whitener Instant Coffee have 1.3 times more Energy, 9.7 times more Fat, 25.1 times more Saturated Fat and 2.7 times more Sugars than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain more Omega 3, 1.5 times more Omega 6, 1.3 times more Carbohydrate, 16 times more Fiber and 5.1 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• 14 ounces of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Omega 3 and Fiber