Comparing Nutrients in 1 kilogram 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	81.4% 2360kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	30.7% 9.83g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	86.5% 14.7g	46% 7.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	546% 710g	130g per day for Men 19-50 years
Sugars	92% 66.7g	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	108% 41g	NA	38g per day for Men 19-50 years
Protein	170% 95g	186% 104g	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	373% 4.5mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.5mg	211% 33.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	32.3% 0.42mg	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	238% 950μg	363% 1450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 1mg	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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	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	85% 850mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	190% 1.7mg	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	518% 41.4mg	371% 29.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	322% 7.4mg	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	164% 1150mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	684% 376μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	604% 9060mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	12% 440g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Popovers, dry mix, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, oat bran versus 1 kg of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, dinner, oat bran vs Popovers, dry mix, enriched:

• 1 kilogram of Rolls, dinner, oat bran has 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Popovers, dry mix, enriched.
• While 1 kg of Popovers, dry mix, enriched contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, oat bran vs Popovers, dry mix, enriched:

• 1 kilogram of Rolls, dinner, oat bran has 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 1 kg of Popovers, dry mix, enriched contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, oat bran has 2.5 times more Omega 3 and 1.9 times more Omega 6 than Popovers, dry mix, enriched.
• While 1 kg of Popovers, dry mix, enriched contains 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 one kilogram.