Comparing Nutrients in 5 ounces Reduced Calorie With Whitener Instant Coffee VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	25% 721kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41.2g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	111% 35.6g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.4% 85g	85% 111g	130g per day for Men 19-50 years
Sugars	115% 83.6g	43% 31g	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	1.87% 0.71g	30% 11.3g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.67% 0.27mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.028% 0.001mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	109% 1.4mg	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	0.35% 1.4μg	71% 283μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	177% 4.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	189% 170mg	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	2.46% 0.37mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	1.73% 0.016mg	50.2% 0.45mg	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	1.06% 0.085mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	179% 4.1mg	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	27.3% 191mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	68.3% 37.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Reduced Calorie With Whitener Instant Coffee VS OAT BRAN FLAKES, HEALTH VALLEY per 5 oz

Compare the macro and micronutrient content in 5 oz of Reduced Calorie With Whitener Instant Coffee versus 5 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Reduced Calorie With Whitener Instant Coffee vs OAT BRAN FLAKES, HEALTH VALLEY:

• 5 ounces of Reduced Calorie With Whitener Instant Coffee have 2.1 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain more Vitamin B1, more Vitamin B2, 53.2 times more Vitamin B3, 896 times more Vitamin B5, more Vitamin B6, 200 times more Vitamin B9, more Vitamin B12, more Vitamin C and 2 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• 5 ounces of Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin E
• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin K
• Both Reduced Calorie With Whitener Instant Coffee as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Reduced Calorie With Whitener Instant Coffee vs OAT BRAN FLAKES, HEALTH VALLEY:

• 5 ounces of Reduced Calorie With Whitener Instant Coffee have 2.7 times more Potassium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 4.4 times more Calcium, 29 times more Copper, 48 times more Iron, 71.5 times more Magnesium, 263.9 times more Manganese, 2.5 times more Phosphorus, 29.4 times more Selenium, more Sodium and 110 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• 5 ounces of Reduced Calorie With Whitener Instant Coffee lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Reduced Calorie With Whitener Instant Coffee have 1.3 times more Energy, 9.7 times more Fat, 25.1 times more Saturated Fat and 2.7 times more Sugars than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain more Omega 3, 1.5 times more Omega 6, 1.3 times more Carbohydrate, 16 times more Fiber and 5.1 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• 5 ounces of Reduced Calorie With Whitener Instant Coffee provide inadequate amounts of Omega 3 and Fiber