Comparing Nutrients in 14 ounces Rolls, dinner, oat bran VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Rolls, dinner, oat bran	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	32.3% 937kcal	75.4% 2187kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	7.68% 2.46g	120% 38.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.84g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	138% 179g	130g per day for Men 19-50 years
Sugars	36.5% 26.5g	4.05% 2.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Puff pastry, frozen, ready-to-bake	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	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	6.4% 0.083mg	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	77.4% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	53.2% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	33.7% 337mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	50.3% 0.45mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	84.2% 1.94mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	109% 1639mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.7% 175g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Puff pastry, frozen, ready-to-bake per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, dinner, oat bran versus 14 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, dinner, oat bran vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Rolls, dinner, oat bran have more Vitamin B5, 2.1 times more Vitamin B6 and 1.2 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 13.4 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 14 ounces.
• 14 ounces of Rolls, dinner, oat bran have insufficient amounts of Vitamin K
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Rolls, dinner, oat bran as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Rolls, dinner, oat bran vs Puff pastry, frozen, ready-to-bake:

• 14 ounces of Rolls, dinner, oat bran have 8.5 times more Calcium, 1.6 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, 1.2 times more Selenium, 1.7 times more Sodium and 1.9 times more Zinc than Puff pastry, frozen, ready-to-bake.
• Both Rolls, dinner, oat bran and Puff pastry, frozen, ready-to-bake contain similar levels of Copper per 14 ounces.
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, dinner, oat bran have 9 times more Sugars, 2.7 times more Fiber and 1.3 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 14 oz of Puff pastry, frozen, ready-to-bake contain 2.3 times more Energy, 8.3 times more Fat, 15.6 times more Saturated Fat, 2.6 times more Omega 3 and 3.2 times more Omega 6 than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Puff pastry, frozen, ready-to-bake offer comparable quantities of Carbohydrate per 14 ounces.