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

Macros Ratio

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

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	59.4% 1724kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	28.6% 4.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 354g	181% 235g	130g per day for Men 19-50 years
Sugars	138% 100g	2.5% 1.8g	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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	81% 45.4g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.3% 4.06mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	349% 4.54mg	35% 0.45mg	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	98% 390μg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	36.3% 363mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	145% 1.3mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	573% 13mg	376% 8.66mg	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	111% 776mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	219% 120μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	149% 2232mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.92% 145g	3700g per day for Men 19-50 years

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

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

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 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 OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel provide similar amounts of Vitamin E per one pound.
• 1 pound of Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

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

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 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.
• While 1 lb of Rolls, pumpernickel contains 1.3 times more Sodium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel contain similar levels of Calcium, Copper, Iron and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of OAT BRAN FLAKES, HEALTH VALLEY has 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.
• While 1 lb of Rolls, pumpernickel contains 2.5 times more Omega 3 and 1.3 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel offer comparable quantities of Fat and Protein per one pound.