Comparing Nutrients in 5 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Sweeteners, tabletop, fructose, liquid

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Sweeteners, tabletop, fructose, liquid	0%	0%	100%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Sweeteners, tabletop, fructose, liquid	Recommended Dietary Allowance
Energy	18.6% 539kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	83% 108g	130g per day for Men 19-50 years
Sugars	43% 31g	149% 108g	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	25.3% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Sweeteners, tabletop, fructose, liquid	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	0% 0mg	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	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Sweeteners, tabletop, fructose, liquid	Recommended Dietary Allowance
Calcium	11.3% 113mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	50.2% 0.45mg	5.83% 0.052mg	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	68.3% 37.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Sweeteners, tabletop, fructose, liquid per 5 oz

Compare the macro and micronutrient content in 5 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 5 oz of Sweeteners, tabletop, fructose, liquid 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 Sweeteners, tabletop, fructose, liquid:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have more Vitamin B1, 42.5 times more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin E than Sweeteners, tabletop, fructose, liquid.
• 5 ounces of Sweeteners, tabletop, fructose, liquid have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin E
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Sweeteners, tabletop, fructose, liquid 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 Sweeteners, tabletop, fructose, liquid:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 80 times more Calcium, 8.6 times more Copper, 26.2 times more Iron, more Magnesium, more Phosphorus, more Potassium, 53 times more Selenium, 190 times more Sodium and 24.4 times more Zinc than Sweeteners, tabletop, fructose, liquid.
• 5 ounces of Sweeteners, tabletop, fructose, liquid lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 80 times more Fiber and more Protein than Sweeteners, tabletop, fructose, liquid.
• While 5 oz of Sweeteners, tabletop, fructose, liquid contain 3.5 times more Sugars than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Sweeteners, tabletop, fructose, liquid offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sweeteners, tabletop, fructose, liquid provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein