Comparing Nutrients in 500 calories OAT BRAN FLAKES, HEALTH VALLEY VS Puddings, chocolate flavor, low calorie, instant, dry mix

Weight per 500 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 132g
• Puddings, chocolate flavor, low calorie, instant, dry mix: 140g

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 Puddings, chocolate flavor, low calorie, instant, dry mix?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	4.3% 1.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	84.5% 110g	130g per day for Men 19-50 years
Sugars	40% 29g	1.36% 0.98g	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	22.5% 8.57g	38g per day for Men 19-50 years
Protein	23.5% 13g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	2.34% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	9.72% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	1.54% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	4.32% 0.056mg	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	2.1% 8.43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.95μg	0.59% 0.014μg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	0.47% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	10.5% 105mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	131% 1.18mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	166% 3.8mg	43% 0.99mg	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	333% 2331mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	9.96% 5.48μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	266% 3986mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.16% 5.9g	3700g per day for Men 19-50 years

OAT BRAN FLAKES, HEALTH VALLEY VS Puddings, Chocolate Flavor, Low Calorie, Instant, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - OAT BRAN FLAKES, HEALTH VALLEY or Puddings, chocolate flavor, low calorie, instant, dry mix?

Lets compare vitamin content per 500 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 35.1 times more Vitamin B1, 8.8 times more Vitamin B2, 23.4 times more Vitamin B3, 15.3 times more Vitamin B5, 23.4 times more Vitamin B6, 31.2 times more Vitamin B9, 281.1 times more Vitamin B12 and more Vitamin C than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 500 calories of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 1.5 times more Magnesium, 3.9 times more Manganese, 6.4 times more Selenium and 5 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 500 kcal of Puddings, chocolate flavor, low calorie, instant, dry mix contain 1.7 times more Calcium, 2.8 times more Copper, 5.2 times more Phosphorus, 4 times more Potassium and 8 times more Sodium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Puddings, chocolate flavor, low calorie, instant, dry mix contain similar levels of Iron per 500 calories.
• 500 calories of Puddings, chocolate flavor, low calorie, instant, dry mix lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 29.4 times more Sugars, 1.2 times more Fiber and 1.8 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Puddings, chocolate flavor, low calorie, instant, dry mix offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.