Comparing Nutrients in 14 ounces Millet, puffed VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Millet, puffed	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	48.4% 1405kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	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	244% 318g	238% 310g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	28.2% 10.7g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	92% 51.6g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	248% 2.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	78.4% 314μg	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	17.5% 2.6mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	310% 2.8mg	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	139% 11mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	135% 568mg	420mg per day for Men 19-50 years
Manganese	NA	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	151% 1056mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	57% 6.27mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS OAT BRAN FLAKES, HEALTH VALLEY per 14 oz

Compare the macro and micronutrient content in 14 oz of Millet, puffed 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 Millet, puffed vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Millet, puffed have 1.2 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Millet, puffed.
• 14 ounces of Millet, puffed have insufficient amounts of Vitamin B12 and Vitamin C
• Both Millet, puffed as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Millet, puffed vs OAT BRAN FLAKES, HEALTH VALLEY:

• 14 ounces of Millet, puffed have 2.2 times more Copper than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 10 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.5 times more Potassium, 9.1 times more Selenium, 76 times more Sodium and 1.4 times more Zinc than Millet, puffed.
• Both Millet, puffed and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Iron per 14 ounces.
• 14 ounces of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Millet, puffed have 2.4 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Protein than OAT BRAN FLAKES, HEALTH VALLEY.
• While 14 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.5 times more Saturated Fat, 40 times more Sugars and 3 times more Fiber than Millet, puffed.
• Both Millet, puffed and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.