Comparing Nutrients in 300 calories OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, tortilla chips, light (baked with less oil)

Weight per 300 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 79g
• Snacks, tortilla chips, light (baked with less oil): 64.5g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - OAT BRAN FLAKES, HEALTH VALLEY or Snacks, tortilla chips, light (baked with less oil)?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	19% 3.2g	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	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	0.47% 0.34g	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	9.68% 3.68g	38g per day for Men 19-50 years
Protein	14% 7.9g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	1.7% 0.27mg	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	8.93% 0.12mg	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	2.6% 10.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	99% 2.37μg	1.6% 0.039μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	105% 95mg	0.14% 0.13mg	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	15% 2.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.42μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	6.3% 63mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	8.3% 0.075mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15% 62.6mg	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	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	5.16% 175mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	17.2% 258mg	1500mg per day for Men 19-50 years
Zinc	15.8% 1.74mg	6.74% 0.74mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.023% 0.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 4.2 times more Vitamin B1, 3.7 times more Vitamin B2, 29.1 times more Vitamin B3, 6.8 times more Vitamin B6, 15.3 times more Vitamin B9, 61.2 times more Vitamin B12 and 734.2 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 5.4 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 1.6 times more Calcium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.3 times more Carbohydrate, 50.8 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 4.1 times more Fat, 2.3 times more Saturated Fat and 4.8 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.