Comparing Nutrients in 7 ounces Popovers, dry mix, enriched VS Rolls, dinner, oat bran

Macros Ratio

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

Macro Nutrients

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	25.4% 736kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.2g	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	NA	21.4% 8.14g	38g per day for Men 19-50 years
Protein	37% 20.6g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	6.87% 0.089mg	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	72% 288μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	30% 0.27mg	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	73.7% 5.9mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	65% 1.5mg	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	28.3% 198mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	120% 1798mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.63% 23.2g	2.36% 87.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Popovers, dry mix, enriched vs Rolls, dinner, oat bran:

• Popovers, dry mix, enriched have 1.5 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Popovers, dry mix, enriched vs Rolls, dinner, oat bran:

• Popovers, dry mix, enriched have 1.3 times more Copper, 1.3 times more Selenium and 2.2 times more Sodium than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2.7 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium and 3.8 times more Water than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Popovers, dry mix, enriched have 1.6 times more Energy, 1.6 times more Saturated Fat and 1.8 times more Carbohydrate than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2.5 times more Omega 3 and 1.9 times more Omega 6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, oat bran have similar amounts of Fat and Protein per 7 oz.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.