Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	18.6% 539kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	56.6% 73.5g	130g per day for Men 19-50 years
Sugars	43% 31g	0.78% 0.57g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	25.3% 14g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	11% 0.14mg	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	30.5% 122μg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	45.2% 0.41mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	118% 2.7mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	46.5% 697mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	1.23% 45.4g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Rolls, pumpernickel per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Rolls, pumpernickel 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 Rolls, pumpernickel:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5, 10 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Rolls, pumpernickel.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Rolls, pumpernickel 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 Rolls, pumpernickel:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 2.6 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Rolls, pumpernickel.
• While 5 oz of Rolls, pumpernickel contain 1.3 times more Sodium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel contain similar levels of Calcium, Copper, Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more Energy, 2 times more Saturated Fat, 1.5 times more Carbohydrate, 55 times more Sugars and 1.5 times more Fiber than Rolls, pumpernickel.
• While 5 oz of Rolls, pumpernickel contain 2.5 times more Omega 3 and 1.3 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel offer comparable quantities of Fat and Protein per five ounces.