Comparing Nutrients in 1 kilogram Rolls, pumpernickel VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Rolls, pumpernickel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	95% 2760kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.95g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	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	399% 519g	600% 780g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	142% 54g	211% 80g	38g per day for Men 19-50 years
Protein	193% 108g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	317% 3.8mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	654% 8.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.7mg	625% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	215% 860μg	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	42% 6.3mg	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	67% 670mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	348% 28mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	830% 19mg	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	244% 1710mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	505% 278μg	482% 265μg	55μg per day for Men 19-50 years
Sodium	328% 4920mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	200% 22mg	11mg per day for Men 19-50 years
Water	8.65% 320g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS OAT BRAN FLAKES, HEALTH VALLEY per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, pumpernickel 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 Rolls, pumpernickel vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 2 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5, 10 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Rolls, pumpernickel.
• Both Rolls, pumpernickel and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin C
• Both Rolls, pumpernickel as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rolls, pumpernickel vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 kilogram of Rolls, pumpernickel has 1.3 times more Sodium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 2.6 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Rolls, pumpernickel.
• Both Rolls, pumpernickel and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Calcium, Copper, Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, pumpernickel has 2.5 times more Omega 3 and 1.3 times more Omega 6 than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 kg of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contains 1.4 times more Energy, 2 times more Saturated Fat, 1.5 times more Carbohydrate, 55 times more Sugars and 1.5 times more Fiber than Rolls, pumpernickel.
• Both Rolls, pumpernickel and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Fat and Protein per one kilogram.