Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	18.6% 539kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	22.2% 21.5g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	41.5% 7.05g	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	1.04% 0.75g	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	21.3% 8.08g	38g per day for Men 19-50 years
Protein	25.3% 14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	3.72% 0.6mg	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	19.6% 0.26mg	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	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	177% 4.25μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	189% 170mg	0.31% 0.28mg	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	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	11.3% 113mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	18.3% 0.16mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	32.7% 137mg	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	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.05% 1.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.4 times more Vitamin B1, 3 times more Vitamin B2, 23.8 times more Vitamin B3, 5.6 times more Vitamin B6, 12.5 times more Vitamin B9, 50 times more Vitamin B12, 600 times more Vitamin C and 2.6 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 6.7 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.3 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 2 times more Calcium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Phosphorus and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 41.5 times more Sugars and 1.4 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 5.1 times more Fat, 2.8 times more Saturated Fat and 5.8 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 5 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.