Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	18.6% 539kcal	17.4% 505kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	4.36% 1.4g	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	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	85.3% 111g	130g per day for Men 19-50 years
Sugars	43% 31g	1.37% 0.99g	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	22.8% 8.65g	38g per day for Men 19-50 years
Protein	25.3% 14g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	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	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	4.36% 0.057mg	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	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	177% 4.25μg	0.59% 0.014μg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	11.3% 113mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	132% 1.2mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	43.3% 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	69.5% 486mg	336% 2353mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	53.3% 1813mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Puddings, chocolate flavor, low calorie, instant, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix 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 Puddings, chocolate flavor, low calorie, instant, dry mix:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 37.5 times more Vitamin B1, 9.4 times more Vitamin B2, 25 times more Vitamin B3, 16.3 times more Vitamin B5, 25 times more Vitamin B6, 33.3 times more Vitamin B9, 300 times more Vitamin B12, more Vitamin C and 26.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin E
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Puddings, chocolate flavor, low calorie, instant, dry mix 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 Puddings, chocolate flavor, low calorie, instant, dry mix:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.6 times more Magnesium, 4.1 times more Manganese, 6.8 times more Selenium and 5.4 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 5 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 1.6 times more Calcium, 2.6 times more Copper, 4.8 times more Phosphorus, 3.8 times more Potassium and 7.5 times more Sodium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Puddings, chocolate flavor, low calorie, instant, dry mix contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.3 times more Fat, more Omega 3, 6.5 times more Omega 6, 31.4 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Puddings, chocolate flavor, low calorie, instant, dry mix offer comparable quantities of Energy, Saturated Fat and Carbohydrate per five ounces.
• 5 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3 and Omega 6