Comparing Nutrients in 5 ounces Rolls, dinner, oat bran VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Rolls, dinner, oat bran	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	11.5% 335kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	77.4% 101g	130g per day for Men 19-50 years
Sugars	13% 9.45g	NA	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	15.3% 5.8g	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.02mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	4.58% 0.06mg	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	33.7% 135μg	51.4% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	12% 120mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	27% 0.24mg	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	73.4% 5.87mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	45.7% 1.05mg	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	23.3% 163mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Popovers, dry mix, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, dinner, oat bran versus 5 oz of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, dinner, oat bran vs Popovers, dry mix, enriched:

• 5 ounces of Rolls, dinner, oat bran have 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 1.5 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Rolls, dinner, oat bran have insufficient amounts of Vitamin B12
• Both Rolls, dinner, oat bran as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Rolls, dinner, oat bran vs Popovers, dry mix, enriched:

• 5 ounces of Rolls, dinner, oat bran have 2.7 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium and 1.2 times more Potassium than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 1.3 times more Copper, 1.3 times more Selenium and 2.2 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched contain similar levels of Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, dinner, oat bran have 2.5 times more Omega 3 and 1.9 times more Omega 6 than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 1.6 times more Energy, 1.6 times more Saturated Fat and 1.8 times more Carbohydrate than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched offer comparable quantities of Fat and Protein per five ounces.