Comparing Nutrients in 14 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	52% 1508kcal	76.2% 2211kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	148% 2.37g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	385% 65.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	175% 228g	130g per day for Men 19-50 years
Sugars	120% 87.3g	7.7% 5.6g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	71% 39.7g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	36.7% 5.87mg	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	64% 0.83mg	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	6.95% 27.8μg	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	8.8% 7.94mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	31.8% 318mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	110% 0.99mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	66% 278mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, corn-based, extruded, chips, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 14 oz of Snacks, corn-based, extruded, chips, unsalted 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 Snacks, corn-based, extruded, chips, unsalted:

• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 5.4 times more Vitamin B1, 5.3 times more Vitamin B2, 6.8 times more Vitamin B3, 4.8 times more Vitamin B6, 28.6 times more Vitamin B9, more Vitamin B12 and 60 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.6 times more Vitamin E and 18.7 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 Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9 and Vitamin B12
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, corn-based, extruded, chips, unsalted:

• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.3 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium, 25.3 times more Sodium and 2.6 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 1.6 times more Calcium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more Carbohydrate, 15.6 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 14 oz of Snacks, corn-based, extruded, chips, unsalted contain 1.5 times more Energy, 11.1 times more Fat, 4.3 times more Saturated Fat, 13.3 times more Omega 3 and 19.4 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.