Comparing Nutrients in 1 kilogram OAT BRAN FLAKES, HEALTH VALLEY VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	131% 3800kcal	123% 3560kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	30.8% 9.84g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	602% 782g	130g per day for Men 19-50 years
Sugars	303% 220g	9.66% 7g	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	211% 80g	161% 61g	38g per day for Men 19-50 years
Protein	179% 100g	95% 53g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	625% 7.5mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	30.8% 0.4mg	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	500% 2000μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1250% 30μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1333% 1200mg	0% 0mg	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	35.3% 5.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	80% 800mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	931% 8.4mg	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	360% 29mg	389% 31mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	1262% 29mg	306% 7.03mg	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	490% 3430mg	2371% 16600mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	376% 12790mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	1892% 28380mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Puddings, chocolate flavor, low calorie, instant, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of OAT BRAN FLAKES, HEALTH VALLEY versus 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 37.5 times more Vitamin B1, 9.4 times more Vitamin B2, 25 times more Vitamin B3, 16.3 times more Vitamin B5, 25 times more Vitamin B6, 33.3 times more Vitamin B9, 300 times more Vitamin B12, more Vitamin C and 26.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 1 kilogram of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin E
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for OAT BRAN FLAKES, HEALTH VALLEY vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 1.6 times more Magnesium, 4.1 times more Manganese, 6.8 times more Selenium and 5.4 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 kg of Puddings, chocolate flavor, low calorie, instant, dry mix contains 1.6 times more Calcium, 2.6 times more Copper, 4.8 times more Phosphorus, 3.8 times more Potassium and 7.5 times more Sodium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Puddings, chocolate flavor, low calorie, instant, dry mix contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 1.3 times more Fat, more Omega 3, 6.5 times more Omega 6, 31.4 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Puddings, chocolate flavor, low calorie, instant, dry mix offer comparable quantities of Energy, Saturated Fat and Carbohydrate per one kilogram.
• 1 kilogram of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3 and Omega 6