Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	18.6% 539kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	5.12% 6.66g	130g per day for Men 19-50 years
Sugars	43% 31g	9% 6.52g	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	30% 11.3g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	25.3% 14g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	2.07% 0.027mg	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	71% 283μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	177% 4.25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	189% 170mg	50.4% 45.4mg	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	5% 0.75mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	1.1% 0.01mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 99μg	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	51% 4.1mg	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	0.86% 0.02mg	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	69.5% 486mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	1.88% 63.8mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 250 times more Vitamin B1, 121.4 times more Vitamin B2, 357.1 times more Vitamin B3, 64 times more Vitamin B5, 52.6 times more Vitamin B6, more Vitamin B9, more Vitamin B12, 3.8 times more Vitamin C and 2 times more Vitamin E than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• 5 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 8 times more Calcium, 45.6 times more Copper, 48 times more Iron, 47.7 times more Magnesium, 207.4 times more Manganese, 343 times more Phosphorus, 7.6 times more Potassium, 265 times more Selenium, 76 times more Sodium and 110 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While 5 oz of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contain 28 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 5 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 20 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 16.6 times more Carbohydrate, 4.8 times more Sugars, 80 times more Fiber and 100 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• 5 ounces of Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein