Comparing Nutrients in 14 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Frozen novelties, ice type, pop, with low calorie sweetener

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Frozen novelties, ice type, pop, with low calorie sweetener	0%	0%	100%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Energy	52% 1508kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	18% 23.5g	130g per day for Men 19-50 years
Sugars	120% 87.3g	8.32% 6.03g	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	1.86% 1.35g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 2.78g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	0% 0g	38g per day for Men 19-50 years
Protein	71% 39.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.56mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	0% 0mg	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	198% 794μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	496% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	46% 41.3mg	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	14% 2.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Calcium	31.8% 318mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.82% 353μg	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	143% 11.4mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	501% 11.5mg	0% 0mg	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	194% 1361mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	1.3% 43.7mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Frozen novelties, ice type, pop, with low calorie sweetener:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin B12, 11.5 times more Vitamin C, more Vitamin E and more Vitamin K than Frozen novelties, ice type, pop, with low calorie sweetener.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Frozen novelties, ice type, pop, with low calorie sweetener have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Frozen novelties, ice type, pop, with low calorie sweetener:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have more Calcium, more Copper, 4.3 times more Iron, 143 times more Magnesium, more Manganese, more Phosphorus, 30.9 times more Potassium, more Selenium, 38 times more Sodium and 4.7 times more Zinc than Frozen novelties, ice type, pop, with low calorie sweetener.
• While Frozen novelties, ice type, pop, with low calorie sweetener contain 27.7 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 15.8 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 13.2 times more Carbohydrate, 14.5 times more Sugars, more Fiber and more Protein than Frozen novelties, ice type, pop, with low calorie sweetener.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Frozen novelties, ice type, pop, with low calorie sweetener have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.