Comparing Nutrients in 300 calories Popovers, dry mix, enriched VS Rolls, dinner, oat bran

Weight per 300 calories

• Popovers, dry mix, enriched: 81g
• Rolls, dinner, oat bran: 127g

Popovers, dry mix, enriched have 1.6 times more energy per 100g than Rolls, dinner, oat bran. It has high energy density when compared to other foods. Rolls, dinner, oat bran having above average energy density.

Which food has more nutrients per 300 calories - Popovers, dry mix, enriched or Rolls, dinner, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.48g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	39.3% 51g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.48g	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	NA	13.7% 5.2g	38g per day for Men 19-50 years
Protein	15% 8.4g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.14% 0.12mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.76% 0.39mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	4.4% 0.057mg	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	29.3% 117μg	30% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.09% 0.081mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.27% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	2.6% 26mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	19.2% 0.17mg	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	30% 2.4mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20.2mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	41.7% 0.96mg	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	11.6% 81mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	2.38% 81mg	4.52% 154mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	67.7% 37.2μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	35% 525mg	1500mg per day for Men 19-50 years
Zinc	6.47% 0.71mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.46g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Popovers, dry mix, enriched vs Rolls, dinner, oat bran:

• Rolls, dinner, oat bran contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Vitamin B9 per 300 kcal.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Popovers, dry mix, enriched vs Rolls, dinner, oat bran:

• Popovers, dry mix, enriched have 1.4 times more Sodium than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 4.2 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, dinner, oat bran contain 1.7 times more Fat, 3.9 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Protein than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.