Comparing Nutrients in 300 calories Rolls, dinner, oat bran VS Puff pastry, frozen, ready-to-bake

Weight per 300 calories

• Rolls, dinner, oat bran: 127g
• Puff pastry, frozen, ready-to-bake: 54.4g

Puff pastry, frozen, ready-to-bake has 2.3 times more energy per unit of mass than Rolls, dinner, oat bran, which is very high in comparison to other foods. Rolls, dinner, oat bran having above average energy density.

Discover which food has more nutrients per 300 calories - Rolls, dinner, oat bran or Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Rolls, dinner, oat bran	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.03% 5.85g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	8.47% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	19% 24.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.48g	0.56% 0.4g	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	13.7% 5.2g	2.15% 0.82g	38g per day for Men 19-50 years
Protein	21.6% 12g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	0.88% 0.011mg	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	30% 121μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.07% 0.61mg	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.53μg	7.3% 8.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	11% 108mg	0.54% 5.44mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	6.9% 0.062mg	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	65.8% 5.26mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.07% 8.7mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	11.6% 0.27mg	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	21% 146mg	4.67% 32.7mg	700mg per day for Men 19-50 years
Potassium	4.52% 154mg	0.98% 33.2mg	3400mg per day for Men 19-50 years
Selenium	67.7% 37.2μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	35% 525mg	9.04% 136mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	2.62% 0.29mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.13% 4.63g	3700g per day for Men 19-50 years

Rolls, Dinner, Oat Bran VS Puff Pastry, Frozen, Ready-to-bake Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, dinner, oat bran or Puff pastry, frozen, ready-to-bake?

Lets compare vitamin content per 300 calories of Rolls, dinner, oat bran vs Puff pastry, frozen, ready-to-bake:

• 300 calories of Rolls, dinner, oat bran have 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, more Vitamin B5 and 2.8 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake.
• While 300 kcal of Puff pastry, frozen, ready-to-bake contain 5.7 times more Vitamin K than Rolls, dinner, oat bran.
• 300 calories of Rolls, dinner, oat bran have insufficient amounts of Vitamin K
• 300 calories of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5
• Both Rolls, dinner, oat bran as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Rolls, dinner, oat bran vs Puff pastry, frozen, ready-to-bake:

• 300 calories of Rolls, dinner, oat bran have 19.8 times more Calcium, 2.8 times more Copper, 3.8 times more Iron, 4.8 times more Magnesium, 3.6 times more Manganese, 4.5 times more Phosphorus, 2.8 times more Selenium, 3.9 times more Sodium and 4.5 times more Zinc than Puff pastry, frozen, ready-to-bake.
• 300 calories of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Rolls, dinner, oat bran as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, dinner, oat bran have 2.1 times more Carbohydrate, 21 times more Sugars, 6.4 times more Fiber and 3 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 300 kcal of Puff pastry, frozen, ready-to-bake contain 3.5 times more Fat, 6.7 times more Saturated Fat and 1.4 times more Omega 6 than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Puff pastry, frozen, ready-to-bake offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Puff pastry, frozen, ready-to-bake provide inadequate amounts of Fiber