Comparing Nutrients in 300 calories OAT BRAN FLAKES, HEALTH VALLEY VS Frozen novelties, ice type, pop, with low calorie sweetener

Weight per 300 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 79g
• Frozen novelties, ice type, pop, with low calorie sweetener: 1250g

OAT BRAN FLAKES, HEALTH VALLEY have 15.8 times more energy per 100g than Frozen novelties, ice type, pop, with low calorie sweetener. It has high energy density when compared to other foods. Frozen novelties, ice type, pop, with low calorie sweetener having very low energy density.

Which food has more nutrients per 300 calories - OAT BRAN FLAKES, HEALTH VALLEY or Frozen novelties, ice type, pop, with low calorie sweetener?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Frozen novelties, ice type, pop, with low calorie sweetener	0%	0%	100%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	57% 74g	130g per day for Men 19-50 years
Sugars	24% 17.4g	26.2% 19g	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	5.86% 4.25g	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	% 5.88g	g per day for Men 19-50 years
Sucrose	NA	% 8.75g	g per day for Men 19-50 years
Fiber	16.6% 6.3g	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.9g	0% 0g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	0% 0mg	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	39.5% 158μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	99% 2.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	105% 95mg	144% 130mg	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	2.8% 0.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen novelties, ice type, pop, with low calorie sweetener	Recommended Dietary Allowance
Calcium	6.3% 63mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	27.8% 1111μg	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	28.4% 2.27mg	105% 8.38mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	0% 0mg	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	38.7% 271mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	4.04% 138mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	15.8% 1.74mg	53.4% 5.88mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	31.8% 1175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Frozen novelties, ice type, pop, with low calorie sweetener:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin B12 than Frozen novelties, ice type, pop, with low calorie sweetener.
• While Frozen novelties, ice type, pop, with low calorie sweetener contain 1.4 times more Vitamin C than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Frozen novelties, ice type, pop, with low calorie sweetener have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Frozen novelties, ice type, pop, with low calorie sweetener:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have more Calcium, more Copper, 9 times more Magnesium, more Manganese, more Phosphorus, 2 times more Potassium, more Selenium and 2.4 times more Sodium than Frozen novelties, ice type, pop, with low calorie sweetener.
• While Frozen novelties, ice type, pop, with low calorie sweetener contain 3.7 times more Iron, 3.4 times more Zinc and 437.9 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have more Omega 6, more Fiber and more Protein than Frozen novelties, ice type, pop, with low calorie sweetener.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Frozen novelties, ice type, pop, with low calorie sweetener have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Frozen novelties, ice type, pop, with low calorie sweetener have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.