Comparing Nutrients in 300 calories OAT BRAN FLAKES, HEALTH VALLEY VS Sweeteners, tabletop, fructose, liquid

Weight per 300 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 79g
• Sweeteners, tabletop, fructose, liquid: 108g

OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more energy per 100g than Sweeteners, tabletop, fructose, liquid. It has high energy density when compared to other foods. Sweeteners, tabletop, fructose, liquid having high energy density.

Discover which food has more nutrients per 300 calories - OAT BRAN FLAKES, HEALTH VALLEY or Sweeteners, tabletop, fructose, liquid?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Sweeteners, tabletop, fructose, liquid	0%	0%	100%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Sweeteners, tabletop, fructose, liquid	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	63% 82g	130g per day for Men 19-50 years
Sugars	24% 17.4g	113% 81.7g	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	0.28% 0.11g	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	Sweeteners, tabletop, fructose, liquid	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	1.65% 0.022mg	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	NA	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	0% 0mg	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	Sweeteners, tabletop, fructose, liquid	Recommended Dietary Allowance
Calcium	6.3% 63mg	0.11% 1.08mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	4.42% 0.04mg	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	1.48% 0.12mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	0.98% 0.54μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.14% 2.15mg	1500mg per day for Men 19-50 years
Zinc	15.8% 1.74mg	0.88% 0.097mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.69% 25.7g	3700g per day for Men 19-50 years

OAT BRAN FLAKES, HEALTH VALLEY VS Sweeteners, Tabletop, Fructose, Liquid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - OAT BRAN FLAKES, HEALTH VALLEY or Sweeteners, tabletop, fructose, liquid?

Lets compare vitamin content per 300 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Sweeteners, tabletop, fructose, liquid:

• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have more Vitamin B1, 31.2 times more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin B12 and more Vitamin C than Sweeteners, tabletop, fructose, liquid.
• 300 calories of Sweeteners, tabletop, fructose, liquid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Sweeteners, tabletop, fructose, liquid have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Sweeteners, tabletop, fructose, liquid:

• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have 58.7 times more Calcium, 6.3 times more Copper, 19.2 times more Iron, more Magnesium, more Phosphorus, more Potassium, 38.9 times more Selenium, 139.5 times more Sodium and 17.9 times more Zinc than Sweeteners, tabletop, fructose, liquid.
• 300 calories of Sweeteners, tabletop, fructose, liquid lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have 58.7 times more Fiber and more Protein than Sweeteners, tabletop, fructose, liquid.
• While 300 kcal of Sweeteners, tabletop, fructose, liquid contain 1.3 times more Carbohydrate and 4.7 times more Sugars than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Sweeteners, tabletop, fructose, liquid offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweeteners, tabletop, fructose, liquid provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Sweeteners, tabletop, fructose, liquid provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.