Comparing Nutrients in 14 ounces Popovers, dry mix, enriched VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	50.8% 1472kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	7.68% 2.46g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	34.3% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	36.5% 26.5g	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.8% 13.4mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13.7% 0.18mg	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	144% 575μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	12.7% 127mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	60% 0.54mg	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	147% 11.8mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	130% 3mg	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	56.7% 397mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	211% 116μg	55μg per day for Men 19-50 years
Sodium	240% 3596mg	109% 1639mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	1.26% 46.4g	4.7% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Popovers, dry mix, enriched vs Rolls, dinner, oat bran:

• Popovers, dry mix, enriched have 1.5 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Popovers, dry mix, enriched vs Rolls, dinner, oat bran:

• Popovers, dry mix, enriched have 1.3 times more Copper, 1.3 times more Selenium and 2.2 times more Sodium than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2.7 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium and 3.8 times more Water than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Popovers, dry mix, enriched have 1.6 times more Energy, 1.6 times more Saturated Fat and 1.8 times more Carbohydrate than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2.5 times more Omega 3 and 1.9 times more Omega 6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Fat and Protein per 14 oz.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.