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

Macros Ratio

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

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Millet, puffed	Recommended Dietary Allowance
Energy	52% 1508kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	244% 318g	130g per day for Men 19-50 years
Sugars	120% 87.3g	3% 2.2g	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	83.6% 31.8g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	71% 39.7g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Millet, puffed	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	110% 1.43mg	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	78.4% 314μg	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	0% 0mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Millet, puffed	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	310% 2.8mg	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	143% 11.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	501% 11.5mg	NA	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	151% 1056mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	57% 6.27mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 14 oz of Millet, puffed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Millet, puffed:

• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 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.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Millet, puffed provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Millet, puffed have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Millet, puffed have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 ounces.

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

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