Comparing Nutrients in 500 calories Rolls, pumpernickel VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 500 calories

• Rolls, pumpernickel: 181g
• OAT BRAN FLAKES, HEALTH VALLEY: 132g

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more energy per unit of mass than Rolls, pumpernickel, which is high in comparison to other foods. Rolls, pumpernickel having high energy density.

Discover which food has more nutrients per 500 calories - Rolls, pumpernickel or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Rolls, pumpernickel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.07g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	79% 103g	130g per day for Men 19-50 years
Sugars	1% 0.72g	40% 29g	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	25.7% 9.8g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	35% 19.6g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.4mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	101% 1.3mg	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	39% 156μg	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	164% 3.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	175% 158mg	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	7.6% 1.14mg	4.65% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.26% 2.7μg	1.97% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	12% 121mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	46.6% 0.42mg	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	63% 5.04mg	47.4% 3.8mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	166% 3.8mg	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	44.3% 310mg	64.5% 451mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	59.4% 891mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.7mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.12% 4.47g	3700g per day for Men 19-50 years

Rolls, Pumpernickel VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, pumpernickel or OAT BRAN FLAKES, HEALTH VALLEY?

Lets compare vitamin content per 500 calories of Rolls, pumpernickel vs OAT BRAN FLAKES, HEALTH VALLEY:

• 500 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 7.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Rolls, pumpernickel.
• Both Rolls, pumpernickel and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin C
• Both Rolls, pumpernickel as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rolls, pumpernickel vs OAT BRAN FLAKES, HEALTH VALLEY:

• 500 calories of Rolls, pumpernickel have 1.2 times more Copper, 1.3 times more Iron, 1.4 times more Selenium and 1.8 times more Sodium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 500 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.9 times more Magnesium and 1.5 times more Phosphorus than Rolls, pumpernickel.
• Both Rolls, pumpernickel and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Calcium, Manganese, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, pumpernickel have 3.5 times more Omega 3, 1.7 times more Omega 6 and 1.5 times more Protein than OAT BRAN FLAKES, HEALTH VALLEY.
• While 500 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 39.9 times more Sugars than Rolls, pumpernickel.
• Both Rolls, pumpernickel and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3 and Omega 6