Comparing Nutrients in 300 calories OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, corn-based, extruded, chips, unsalted

Weight per 300 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 79g
• Snacks, corn-based, extruded, chips, unsalted: 54g

Snacks, corn-based, extruded, chips, unsalted have 1.5 times more energy per unit of mass than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY, which is very high in comparison to other foods. OAT BRAN FLAKES, HEALTH VALLEY having high energy density.

Discover which food has more nutrients per 300 calories - OAT BRAN FLAKES, HEALTH VALLEY or Snacks, corn-based, extruded, chips, unsalted?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	52.2% 8.9g	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	23.8% 31g	130g per day for Men 19-50 years
Sugars	24% 17.4g	1.05% 0.76g	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	16.6% 6.3g	6.24% 2.37g	38g per day for Men 19-50 years
Protein	14% 7.9g	6.35% 3.55g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.24% 2.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.7% 0.79mg	8.7% 0.11mg	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	0.94% 3.77μg	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	1.2% 1.08mg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	6.3% 63mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	15% 0.13mg	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	28.4% 2.27mg	11.4% 0.92mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	38.7% 271mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	2.93% 100mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	6.56% 3.6μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.54% 8.08mg	1500mg per day for Men 19-50 years
Zinc	15.8% 1.74mg	4.16% 0.46mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.015% 0.54g	3700g per day for Men 19-50 years

OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, Corn-based, Extruded, Chips, Unsalted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - OAT BRAN FLAKES, HEALTH VALLEY or Snacks, corn-based, extruded, chips, unsalted?

Lets compare vitamin content per 300 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, corn-based, extruded, chips, unsalted:

• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have 7.9 times more Vitamin B1, 7.8 times more Vitamin B2, 9.9 times more Vitamin B3, 7 times more Vitamin B6, 41.9 times more Vitamin B9, more Vitamin B12 and 87.9 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 300 kcal of Snacks, corn-based, extruded, chips, unsalted contain 12.7 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• 300 calories of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, corn-based, extruded, chips, unsalted:

• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have 1.9 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.7 times more Phosphorus, 2.7 times more Potassium, 5.8 times more Selenium, 37.1 times more Sodium and 3.8 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Snacks, corn-based, extruded, chips, unsalted contain similar levels of Calcium per 300 calories.
• 300 calories of Snacks, corn-based, extruded, chips, unsalted lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have 2 times more Carbohydrate, 22.9 times more Sugars, 2.7 times more Fiber and 2.2 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 300 kcal of Snacks, corn-based, extruded, chips, unsalted contain 7.6 times more Fat, 3 times more Saturated Fat, 9.1 times more Omega 3 and 13.2 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Snacks, corn-based, extruded, chips, unsalted offer comparable quantities of Energy per 300 calories.
• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3 and Omega 6