Comparing Nutrients in 7 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	26% 754kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	58% 9.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	112% 146g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	1.45% 1.05g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	35.4% 20g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	5.2% 0.83mg	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	27.5% 0.36mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	265% 238mg	0.44% 0.4mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	16% 159mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	25.6% 0.23mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	46% 192mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.07% 2.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 3.4 times more Vitamin B1, 3 times more Vitamin B2, 23.8 times more Vitamin B3, 5.6 times more Vitamin B6, 12.5 times more Vitamin B9, 50 times more Vitamin B12, 600 times more Vitamin C and 2.6 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 6.7 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Snacks, tortilla chips, light (baked with less oil):

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 2.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.3 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 2 times more Calcium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Phosphorus and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 41.5 times more Sugars and 1.4 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 5.1 times more Fat, 2.8 times more Saturated Fat and 5.8 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.