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Comparing Nutrients in 300 calories OAT BRAN FLAKES, HEALTH VALLEYVS 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%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.44%2.37g
Fat
10%9.8g
2.37 gvs9.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.47%0.79g
Saturated Fat
5.7%1.83g
0.79 gvs1.83 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.22%0.036g
Omega 3
1.9%0.03g
0.036 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.96%0.67g
Omega 6
19%3.2g
0.67 gvs3.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.4%61.6g
Carbohydrate
36.4%47.4g
61.6 gvs47.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
24%17.4g
Sugars
0.47%0.34g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.4 gvs0.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.6%6.3g
Fiber
9.68%3.68g
6.3 gvs3.68 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.9g
Protein
10%5.6g
7.9 gvs5.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.29%2.6μg
RAE, retinol activity equivalents
0 μgvs2.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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49.3%0.59mg
Vitamin B1
12%0.14mg
Thiamine
0.59 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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51.6%0.67mg
Vitamin B2
14%0.18mg
Riboflavin
0.67 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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49.3%7.9mg
Vitamin B3
1.7%0.27mg
Niacin, nicotinic acid, niacinamide
7.9 mgvs0.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.71mg
Vitamin B5
NA
Pantothenic acid
0.71 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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60.7%0.79mg
Vitamin B6
8.93%0.12mg
Pyridoxine
0.79 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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39.5%158μg
Vitamin B9
2.6%10.3μg
Folates and Folic Acid
158 μgvs10.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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99%2.37μg
Vitamin B12
1.6%0.039μg
Cobalamin
2.37 μgvs0.039 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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105%95mg
Vitamin C
0.14%0.13mg
Ascorbic acid
95 mgvs0.13 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.8%0.42mg
Vitamin E
15%2.28mg
Tocopherols and Tocotrienols
0.42 mgvs2.28 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.2%1.42μg
Vitamin K
0.38%0.45μg
Phytomenadione or phylloquinone
1.42 μgvs0.45 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.3%63mg
Calcium
10.3%103mg
63 mgvs103 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg
Copper
8.3%0.075mg
0.25 mgvs0.075 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28.4%2.27mg
Iron
13%1.05mg
2.27 mgvs1.05 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27%113mg
Magnesium
15%62.6mg
113 mgvs62.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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100%2.3mg
Manganese
NA
2.3 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38.7%271mg
Phosphorus
29.3%205mg
271 mgvs205 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.9%268mg
Potassium
5.16%175mg
268 mgvs175 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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38%21μg
Selenium
18.4%10μg
21 μgvs10 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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20%300mg
Sodium
17.2%258mg
300 mgvs258 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.8%1.74mg
Zinc
6.74%0.74mg
1.74 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.073%2.7g
Water
0.023%0.84g
2.7 gvs0.84 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):
Comparing minerals per 300 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: