Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	18.6% 539kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	137% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	43% 31g	2.76% 2g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	25.3% 14g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	13% 2.1mg	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	23% 0.3mg	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	2.5% 9.92μg	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	3.15% 2.83mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	11.3% 113mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	39.2% 0.35mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	23.6% 99mg	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	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, corn-based, extruded, chips, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Snacks, corn-based, extruded, chips, unsalted 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 Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 5.4 times more Vitamin B1, 5.3 times more Vitamin B2, 6.8 times more Vitamin B3, 4.8 times more Vitamin B6, 28.6 times more Vitamin B9, more Vitamin B12 and 60 times more Vitamin C than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 2.6 times more Vitamin E and 18.7 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 Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9 and Vitamin B12
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, corn-based, extruded, chips, unsalted:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.3 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium, 25.3 times more Sodium and 2.6 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 1.6 times more Calcium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more Carbohydrate, 15.6 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While 5 oz of Snacks, corn-based, extruded, chips, unsalted contain 1.5 times more Energy, 11.1 times more Fat, 4.3 times more Saturated Fat, 13.3 times more Omega 3 and 19.4 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.