Comparing Nutrients in 5 ounces Millet, puffed VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Millet, puffed	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	17.3% 502kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	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	87.2% 113g	85% 111g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	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	10% 3.83g	30% 11.3g	38g per day for Men 19-50 years
Protein	33% 18.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	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	46% 0.55mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.27mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	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	28% 112μg	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	6.24% 0.94mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	49.8% 4mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	NA	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	54% 377mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	68.3% 37.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Millet, puffed vs OAT BRAN FLAKES, HEALTH VALLEY:

• Millet, puffed has 1.2 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, more Vitamin C and 1.3 times more Vitamin K than Millet, puffed.
• Both Millet, puffed as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Millet, puffed vs OAT BRAN FLAKES, HEALTH VALLEY:

• Millet, puffed has 2.2 times more Copper than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 10 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.5 times more Potassium, 9.1 times more Selenium, 76 times more Sodium and 1.4 times more Zinc than Millet, puffed.
• Both Millet, puffed and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Millet, puffed has 2.4 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.5 times more Saturated Fat, 40 times more Sugars and 3 times more Fiber than Millet, puffed.
• Both Millet, puffed and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Millet, puffed as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.