Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	18.6% 539kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	85% 111g	79.4% 103g	130g per day for Men 19-50 years
Sugars	43% 31g	68.6% 49.8g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	25.3% 14g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	153% 2mg	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	38.3% 153μg	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	0% 0mg	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	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	15.7% 0.14mg	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	51% 4.1mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	NA	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Breakfast bar, corn flake crust with fruit per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Breakfast bar, corn flake crust with fruit 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 Breakfast bar, corn flake crust with fruit:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin E and 7.7 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• 5 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Breakfast bar, corn flake crust with fruit:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 2 times more Calcium, 3.2 times more Copper, 5.3 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Selenium than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain 1.7 times more Iron and 1.9 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Breakfast bar, corn flake crust with fruit contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 3.8 times more Fiber and 2.3 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 5 oz of Breakfast bar, corn flake crust with fruit contain 2.5 times more Fat, 1.5 times more Saturated Fat and 1.6 times more Sugars than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Breakfast bar, corn flake crust with fruit offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per five ounces.