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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Rolls, dinner, oat bran VS Popovers, dry mix, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, dinner, oat bran versus 14 oz of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 14 ounces of Rolls, dinner, oat bran have 2.7 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium and 1.2 times more Potassium than Popovers, dry mix, enriched.
• While 14 oz of Popovers, dry mix, enriched contain 1.3 times more Copper, 1.3 times more Selenium and 2.2 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched contain similar levels of Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, dinner, oat bran have 2.5 times more Omega 3 and 1.9 times more Omega 6 than Popovers, dry mix, enriched.
• While 14 oz of Popovers, dry mix, enriched contain 1.6 times more Energy, 1.6 times more Saturated Fat and 1.8 times more Carbohydrate than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched offer comparable quantities of Fat and Protein per 14 ounces.