Comparing Nutrients in 1 kilogram Reduced Calorie With Whitener Instant Coffee VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	176% 5090kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	300% 291g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	785% 251g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0% 0g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	34% 5.76g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	461% 599g	600% 780g	130g per day for Men 19-50 years
Sugars	814% 590g	303% 220g	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	13% 5g	211% 80g	38g per day for Men 19-50 years
Protein	35% 19.6g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	625% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.2% 0.01mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	769% 10mg	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	2.5% 10μg	500% 2000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1250% 30μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1333% 1200mg	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	17.3% 2.6mg	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	18% 180mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	354% 3.2mg	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	7.5% 0.6mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	1262% 29mg	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	193% 1350mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	267% 9090mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	482% 265μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	200% 22mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Calorie With Whitener Instant Coffee VS OAT BRAN FLAKES, HEALTH VALLEY per 1 kg

Compare the macro and micronutrient content in 1 kg of Reduced Calorie With Whitener Instant Coffee versus 1 kg of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Reduced Calorie With Whitener Instant Coffee vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kilogram of Reduced Calorie With Whitener Instant Coffee has 2.1 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains more Vitamin B1, more Vitamin B2, 53.2 times more Vitamin B3, 896 times more Vitamin B5, more Vitamin B6, 200 times more Vitamin B9, more Vitamin B12, more Vitamin C and 2 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin E
• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• Both Reduced Calorie With Whitener Instant Coffee as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Reduced Calorie With Whitener Instant Coffee vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kilogram of Reduced Calorie With Whitener Instant Coffee has 2.7 times more Potassium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 4.4 times more Calcium, 29 times more Copper, 48 times more Iron, 71.5 times more Magnesium, 263.9 times more Manganese, 2.5 times more Phosphorus, 29.4 times more Selenium, more Sodium and 110 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Reduced Calorie With Whitener Instant Coffee has 1.3 times more Energy, 9.7 times more Fat, 25.1 times more Saturated Fat and 2.7 times more Sugars than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains more Omega 3, 1.5 times more Omega 6, 1.3 times more Carbohydrate, 16 times more Fiber and 5.1 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• 1 kilogram of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Omega 3 and Fiber