Comparing Nutrients in 500 calories Popovers, dry mix, enriched VS Rolls, dinner, oat bran

Weight per 500 calories

• Popovers, dry mix, enriched: 135g
• Rolls, dinner, oat bran: 212g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	65.5% 85g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	23% 8.7g	38g per day for Men 19-50 years
Protein	25% 14g	36% 20g	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	48.3% 0.58mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.55mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.35% 0.057mg	7.33% 0.095mg	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	49% 195μg	50.3% 201μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.13mg	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	6.78% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	4.3% 43mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	32% 0.29mg	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	50% 4mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	8.02% 33.7mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	69.5% 1.6mg	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	19.3% 135mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	7.54% 256mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	81.4% 1221mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.