Comparing Nutrients in 1 pound OAT BRAN FLAKES, HEALTH VALLEY VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	59.4% 1724kcal	67% 1946kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	88.5% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 354g	256% 333g	130g per day for Men 19-50 years
Sugars	138% 100g	3.38% 2.45g	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	95% 36.3g	170% 64.4g	38g per day for Men 19-50 years
Protein	81% 45.4g	102% 57g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.3% 4.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	349% 4.54mg	59.3% 0.77mg	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	227% 907μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	567% 13.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	605% 544mg	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	16% 2.4mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	59.3% 71.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	36.3% 363mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	275% 2.47mg	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	163% 13mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	573% 13mg	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	222% 1556mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	219% 120μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Popcorn, microwave, low fat and sodium per 1 lb

Compare the macro and micronutrient content in 1 lb of OAT BRAN FLAKES, HEALTH VALLEY versus 1 lb of Popcorn, microwave, low fat and sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of OAT BRAN FLAKES, HEALTH VALLEY vs Popcorn, microwave, low fat and sodium:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 2.1 times more Vitamin B1, 7.7 times more Vitamin B2, 4.8 times more Vitamin B3, 5.9 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• While 1 lb of Popcorn, microwave, low fat and sodium contains 9.5 times more Vitamin E and 8.7 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• 1 pound of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for OAT BRAN FLAKES, HEALTH VALLEY vs Popcorn, microwave, low fat and sodium:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 7.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Selenium than Popcorn, microwave, low fat and sodium.
• While 1 lb of Popcorn, microwave, low fat and sodium contains 1.7 times more Copper, 1.3 times more Sodium and 1.7 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Popcorn, microwave, low fat and sodium contain similar levels of Magnesium per one pound.
• 1 pound of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 40.7 times more Sugars than Popcorn, microwave, low fat and sodium.
• While 1 lb of Popcorn, microwave, low fat and sodium contains 3.2 times more Fat, 1.4 times more Saturated Fat, 5.5 times more Omega 3, 3.9 times more Omega 6, 1.8 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Popcorn, microwave, low fat and sodium offer comparable quantities of Energy and Carbohydrate per one pound.