Comparing Nutrients in 1 pound 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	43% 1252kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	7% 2.25g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	22.7% 3.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	272% 354g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	138% 100g	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	64.5% 24.5g	95% 36.3g	38g per day for Men 19-50 years
Protein	87.5% 49g	81% 45.4g	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	144% 1.72mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	283% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	81.3% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	349% 4.54mg	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	98% 390μg	227% 907μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	567% 13.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	605% 544mg	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	19% 2.86mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	30.4% 304mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	161% 1.45mg	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	158% 12.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	376% 8.66mg	573% 13mg	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	111% 776mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	229% 126μg	219% 120μg	55μg per day for Men 19-50 years
Sodium	149% 2232mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	3.92% 145g	0.42% 15.4g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Rolls, pumpernickel vs OAT BRAN FLAKES, HEALTH VALLEY:

• 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Rolls, pumpernickel has 1.3 times more Sodium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.