Comparing Nutrients in 300 calories Reduced Calorie With Whitener Instant Coffee VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 300 calories

• Reduced Calorie With Whitener Instant Coffee: 59g
• OAT BRAN FLAKES, HEALTH VALLEY: 79g

Reduced Calorie With Whitener Instant Coffee has 1.3 times more energy per 100g than OAT BRAN FLAKES, HEALTH VALLEY. It has very high energy density when compared to other foods. Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY having high energy density.

Discover which food has more nutrients per 300 calories - Reduced Calorie With Whitener Instant Coffee or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	46.3% 15g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	48% 34.8g	24% 17.4g	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	0.78% 0.29g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	2.06% 1.16g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0.065% 0.59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.012% 0.001mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.7% 0.79mg	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	0.15% 0.59μg	39.5% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	99% 2.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	105% 95mg	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	1.02% 0.15mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.87% 2.24μg	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	0.72% 0.006mg	28% 0.25mg	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	0.44% 0.035mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	0.28% 1.18mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	0.28% 0.006mg	100% 2.3mg	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	11.4% 79.6mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	0.11% 0.012mg	15.8% 1.74mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	0.073% 2.7g	3700g per day for Men 19-50 years

Reduced Calorie With Whitener Instant Coffee VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Reduced Calorie With Whitener Instant Coffee or OAT BRAN FLAKES, HEALTH VALLEY?

Lets compare vitamin content per 300 calories of Reduced Calorie With Whitener Instant Coffee vs OAT BRAN FLAKES, HEALTH VALLEY:

• 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain more Vitamin B1, more Vitamin B2, 71.2 times more Vitamin B3, 1200.2 times more Vitamin B5, more Vitamin B6, 267.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Reduced Calorie With Whitener Instant Coffee.
• 300 calories of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C
• Both Reduced Calorie With Whitener Instant Coffee as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Reduced Calorie With Whitener Instant Coffee vs OAT BRAN FLAKES, HEALTH VALLEY:

• 300 calories of Reduced Calorie With Whitener Instant Coffee have 2 times more Potassium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 6 times more Calcium, 38.8 times more Copper, 64.3 times more Iron, 95.8 times more Magnesium, 353.5 times more Manganese, 3.4 times more Phosphorus, 39.4 times more Selenium, more Sodium and 147.3 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• 300 calories of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Reduced Calorie With Whitener Instant Coffee have 7.2 times more Fat, 18.8 times more Saturated Fat and 2 times more Sugars than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.7 times more Carbohydrate, 21.4 times more Fiber and 6.8 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy per 300 calories.
• 300 calories of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Fiber and Protein
• Both Reduced Calorie With Whitener Instant Coffee as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.