Comparing Nutrients in 7 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	26% 754kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	119% 155g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	1.9% 1.4g	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	32% 12g	38g per day for Men 19-50 years
Protein	35.4% 20g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	6.1% 0.079mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	0.83% 0.02μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	16% 159mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	185% 1.66mg	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	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	60.7% 1.4mg	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	471% 3294mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	74.7% 2538mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	375% 5632mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.23% 8.33g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Puddings, chocolate flavor, low calorie, instant, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of OAT BRAN FLAKES, HEALTH VALLEY versus 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix 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 Puddings, chocolate flavor, low calorie, instant, dry mix:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 37.5 times more Vitamin B1, 9.4 times more Vitamin B2, 25 times more Vitamin B3, 16.3 times more Vitamin B5, 25 times more Vitamin B6, 33.3 times more Vitamin B9, 300 times more Vitamin B12, more Vitamin C and 26.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin E
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Puddings, chocolate flavor, low calorie, instant, dry mix 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 Puddings, chocolate flavor, low calorie, instant, dry mix:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.6 times more Magnesium, 4.1 times more Manganese, 6.8 times more Selenium and 5.4 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 1.6 times more Calcium, 2.6 times more Copper, 4.8 times more Phosphorus, 3.8 times more Potassium and 7.5 times more Sodium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Puddings, chocolate flavor, low calorie, instant, dry mix contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY have 1.3 times more Fat, more Omega 3, 6.5 times more Omega 6, 31.4 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Puddings, chocolate flavor, low calorie, instant, dry mix offer comparable quantities of Energy, Saturated Fat and Carbohydrate per seven ounces.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3 and Omega 6