Comparing Nutrients in 7 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	26% 754kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	9.92% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	111% 144g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	96% 69.7g	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	41.8% 16g	11% 4.17g	38g per day for Men 19-50 years
Protein	35.4% 20g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	214% 2.78mg	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	99% 397μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	265% 238mg	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	7% 1.05mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	16% 159mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	22% 0.2mg	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	71.4% 5.7mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	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	97% 681mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.78% 28.8g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Breakfast bar, corn flake crust with fruit per 7 oz

Compare the macro and micronutrient content in 7 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 7 oz of Breakfast bar, corn flake crust with fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Breakfast bar, corn flake crust with fruit:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While 7 oz of Breakfast bar, corn flake crust with fruit contain more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin E and 7.7 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Breakfast bar, corn flake crust with fruit:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 2 times more Calcium, 3.2 times more Copper, 5.3 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Selenium than Breakfast bar, corn flake crust with fruit.
• While 7 oz of Breakfast bar, corn flake crust with fruit contain 1.7 times more Iron and 1.9 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Breakfast bar, corn flake crust with fruit contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 3.8 times more Fiber and 2.3 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 7 oz of Breakfast bar, corn flake crust with fruit contain 2.5 times more Fat, 1.5 times more Saturated Fat and 1.6 times more Sugars than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Breakfast bar, corn flake crust with fruit offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per seven ounces.