Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	18.6% 539kcal	21% 608kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	6.27% 2g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	80% 104g	130g per day for Men 19-50 years
Sugars	43% 31g	1.06% 0.77g	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	53% 20g	38g per day for Men 19-50 years
Protein	25.3% 14g	32% 18g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	18.5% 0.24mg	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	6.02% 24μg	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	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	18.5% 22.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	86% 0.77mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	51% 214mg	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	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	10% 342mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	49.4% 5.43mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Popcorn, microwave, low fat and sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Popcorn, microwave, low fat and sodium 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 Popcorn, microwave, low fat and sodium:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 2.1 times more Vitamin B1, 7.7 times more Vitamin B2, 4.8 times more Vitamin B3, 5.9 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• While 5 oz of Popcorn, microwave, low fat and sodium contain 9.5 times more Vitamin E and 8.7 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 K
• 5 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Popcorn, microwave, low fat and sodium:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 7.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and 3.1 times more Selenium than Popcorn, microwave, low fat and sodium.
• While 5 oz of Popcorn, microwave, low fat and sodium contain 1.7 times more Copper, 1.3 times more Sodium and 1.7 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Popcorn, microwave, low fat and sodium contain similar levels of Magnesium per five ounces.
• 5 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 40.7 times more Sugars than Popcorn, microwave, low fat and sodium.
• While 5 oz of Popcorn, microwave, low fat and sodium contain 3.2 times more Fat, 1.4 times more Saturated Fat, 5.5 times more Omega 3, 3.9 times more Omega 6, 1.8 times more Fiber and 1.3 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Popcorn, microwave, low fat and sodium offer comparable quantities of Energy and Carbohydrate per five ounces.