Comparing Nutrients in 14 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	52% 1508kcal	58.7% 1703kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	17.6% 5.6g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	224% 291g	130g per day for Men 19-50 years
Sugars	120% 87.3g	2.96% 2.14g	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	148% 56.4g	38g per day for Men 19-50 years
Protein	71% 39.7g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	51.3% 8.2mg	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	52% 0.67mg	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	17% 67.5μg	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	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	240% 2.16mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	143% 599mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Popcorn, microwave, low fat and sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 14 oz of Popcorn, microwave, low fat and sodium 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 Popcorn, microwave, low fat and sodium:

• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 2.1 times more Vitamin B1, 7.7 times more Vitamin B2, 4.8 times more Vitamin B3, 5.9 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• While 14 oz of Popcorn, microwave, low fat and sodium contain 9.5 times more Vitamin E and 8.7 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• 14 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Popcorn, microwave, low fat and sodium:

• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 7.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Selenium than Popcorn, microwave, low fat and sodium.
• While 14 oz of Popcorn, microwave, low fat and sodium contain 1.7 times more Copper, 1.3 times more Sodium and 1.7 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Popcorn, microwave, low fat and sodium contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 40.7 times more Sugars than Popcorn, microwave, low fat and sodium.
• While 14 oz of Popcorn, microwave, low fat and sodium contain 3.2 times more Fat, 1.4 times more Saturated Fat, 5.5 times more Omega 3, 3.9 times more Omega 6, 1.8 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Popcorn, microwave, low fat and sodium offer comparable quantities of Energy and Carbohydrate per 14 ounces.