Comparing Nutrients in 500 calories OAT BRAN FLAKES, HEALTH VALLEY VS Breakfast bar, corn flake crust with fruit

Weight per 500 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 132g
• Breakfast bar, corn flake crust with fruit: 133g

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

Discover which food has more nutrients per 500 calories - OAT BRAN FLAKES, HEALTH VALLEY or Breakfast bar, corn flake crust with fruit?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	10.3% 9.97g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	6.23% 2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	74.5% 97g	130g per day for Men 19-50 years
Sugars	40% 29g	64.4% 46.7g	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	27.7% 10.5g	7.35% 2.8g	38g per day for Men 19-50 years
Protein	23.5% 13g	10.4% 5.85g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	90% 809μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	113% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	143% 1.86mg	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	65.8% 263μg	36% 144μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	175% 158mg	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	4.65% 0.7mg	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	15.3% 18.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.45% 54.5mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	14.8% 0.13mg	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	47.4% 3.8mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	8.55% 36mg	420mg per day for Men 19-50 years
Manganese	166% 3.8mg	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	64.5% 451mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	49.6% 5.45mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.52% 19.3g	3700g per day for Men 19-50 years

OAT BRAN FLAKES, HEALTH VALLEY VS Breakfast Bar, Corn Flake Crust With Fruit Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - OAT BRAN FLAKES, HEALTH VALLEY or Breakfast bar, corn flake crust with fruit?

Lets compare vitamin content per 500 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Breakfast bar, corn flake crust with fruit:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While 500 kcal of Breakfast bar, corn flake crust with fruit contain more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 7.7 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• 500 calories of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Breakfast bar, corn flake crust with fruit:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 1.9 times more Calcium, 3.2 times more Copper, 5.2 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Selenium than Breakfast bar, corn flake crust with fruit.
• While 500 kcal of Breakfast bar, corn flake crust with fruit contain 1.7 times more Iron and 1.9 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Breakfast bar, corn flake crust with fruit contain similar levels of Sodium per 500 calories.
• 500 calories of Breakfast bar, corn flake crust with fruit lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 3.8 times more Fiber and 2.2 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 500 kcal of Breakfast bar, corn flake crust with fruit contain 2.5 times more Fat and 1.6 times more Sugars than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Breakfast bar, corn flake crust with fruit offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Breakfast bar, corn flake crust with fruit provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Breakfast bar, corn flake crust with fruit provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.