Comparing Nutrients in 500 calories OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, tortilla chips, light (baked with less oil)

Weight per 500 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 132g
• Snacks, tortilla chips, light (baked with less oil): 108g

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

Which food has more nutrients per 500 calories - OAT BRAN FLAKES, HEALTH VALLEY or Snacks, tortilla chips, light (baked with less oil)?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.16% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	31.5% 5.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	60.7% 79g	130g per day for Men 19-50 years
Sugars	40% 29g	0.79% 0.57g	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	16% 6.13g	38g per day for Men 19-50 years
Protein	23.5% 13g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.48% 4.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	2.82% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	15% 0.19mg	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	4.3% 17.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.95μg	2.7% 0.065μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	175% 158mg	0.24% 0.22mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	0.63% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	10.5% 105mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	14% 0.12mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	25% 104mg	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	49% 342mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 4.2 times more Vitamin B1, 3.7 times more Vitamin B2, 29.1 times more Vitamin B3, 6.8 times more Vitamin B6, 15.3 times more Vitamin B9, 61.2 times more Vitamin B12 and 734.2 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 5.4 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 1.6 times more Calcium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.3 times more Carbohydrate, 50.8 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 4.1 times more Fat, 2.3 times more Saturated Fat and 4.8 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.