Comparing Nutrients in 7 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Millet, puffed

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Millet, puffed	13%	8%	79%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Millet, puffed	Recommended Dietary Allowance
Energy	26% 754kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	4.15% 1.33g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	122% 159g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	1.5% 1.1g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	35.4% 20g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Millet, puffed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	55% 0.71mg	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	39% 157μg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Millet, puffed	Recommended Dietary Allowance
Calcium	16% 159mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	155% 1.4mg	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	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	50% 210mg	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	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Millet, puffed per 7 oz

Compare the macro and micronutrient content in 7 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 7 oz of Millet, puffed 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 Millet, puffed:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Millet, puffed.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Millet, puffed provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Millet, puffed have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Millet, puffed have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Millet, puffed:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 10 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.5 times more Potassium, 9.1 times more Selenium, 76 times more Sodium and 1.4 times more Zinc than Millet, puffed.
• While 7 oz of Millet, puffed contain 2.2 times more Copper than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Millet, puffed contain similar levels of Iron per seven ounces.
• 7 ounces of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.5 times more Saturated Fat, 40 times more Sugars and 3 times more Fiber than Millet, puffed.
• While 7 oz of Millet, puffed contain 2.4 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Millet, puffed offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.