Comparing Nutrients in 1 kilogram OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	131% 3800kcal	192% 5570kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	344% 334g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	136% 43.4g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	373% 5.97g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	970% 165g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	442% 574g	130g per day for Men 19-50 years
Sugars	303% 220g	19.4% 14g	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	116% 44g	38g per day for Men 19-50 years
Protein	179% 100g	118% 66g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	625% 7.5mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	162% 2.1mg	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	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1250% 30μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1333% 1200mg	22.2% 20mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	280% 336μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	80% 800mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	277% 2.5mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	1262% 29mg	NA	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	263% 1840mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, corn-based, extruded, chips, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of OAT BRAN FLAKES, HEALTH VALLEY versus 1 kg of Snacks, corn-based, extruded, chips, unsalted 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 Snacks, corn-based, extruded, chips, unsalted:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 5.4 times more Vitamin B1, 5.3 times more Vitamin B2, 6.8 times more Vitamin B3, 4.8 times more Vitamin B6, 28.6 times more Vitamin B9, more Vitamin B12 and 60 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains 2.6 times more Vitamin E and 18.7 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• 1 kilogram of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9 and Vitamin B12
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, corn-based, extruded, chips, unsalted:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 1.3 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium, 25.3 times more Sodium and 2.6 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains 1.6 times more Calcium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY has 1.4 times more Carbohydrate, 15.6 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 1 kg of Snacks, corn-based, extruded, chips, unsalted contains 1.5 times more Energy, 11.1 times more Fat, 4.3 times more Saturated Fat, 13.3 times more Omega 3 and 19.4 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.