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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Rolls, dinner, oat bran VS Popovers, dry mix, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, dinner, oat bran versus 7 oz of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 7 ounces of Rolls, dinner, oat bran have 2.7 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium and 1.2 times more Potassium than Popovers, dry mix, enriched.
• While 7 oz of Popovers, dry mix, enriched contain 1.3 times more Copper, 1.3 times more Selenium and 2.2 times more Sodium than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched contain similar levels of Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, dinner, oat bran have 2.5 times more Omega 3 and 1.9 times more Omega 6 than Popovers, dry mix, enriched.
• While 7 oz of Popovers, dry mix, enriched contain 1.6 times more Energy, 1.6 times more Saturated Fat and 1.8 times more Carbohydrate than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Popovers, dry mix, enriched offer comparable quantities of Fat and Protein per seven ounces.