Comparing Nutrients in 100 calories OAT BRAN FLAKES, HEALTH VALLEY VS Breakfast bar, corn flake crust with fruit

Weight per 100 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 26.3g
• Breakfast bar, corn flake crust with fruit: 26.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - OAT BRAN FLAKES, HEALTH VALLEY or Breakfast bar, corn flake crust with fruit?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	15% 19.4g	130g per day for Men 19-50 years
Sugars	8% 5.8g	13% 9.34g	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	5.54% 2.1g	1.47% 0.56g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	18% 162μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	28.6% 0.37mg	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	13% 52.6μg	7.2% 28.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.6mg	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	0.93% 0.14mg	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.47μg	3.06% 3.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	9.33% 0.084mg	2.96% 0.027mg	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	9.47% 0.76mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.96% 37.6mg	1.7% 7.2mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	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	13% 90mg	3.9% 27.4mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.5mg	1.54% 52.4mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.97μg	7.25% 4μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	5.98% 89.6mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	0.1% 3.86g	3700g per day for Men 19-50 years

OAT BRAN FLAKES, HEALTH VALLEY VS Breakfast Bar, Corn Flake Crust With Fruit Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - OAT BRAN FLAKES, HEALTH VALLEY or Breakfast bar, corn flake crust with fruit?

Lets compare vitamin content per 100 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Breakfast bar, corn flake crust with fruit:

• 100 calories of OAT BRAN FLAKES, HEALTH VALLEY have more Vitamin B5, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While 100 kcal of Breakfast bar, corn flake crust with fruit contain more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 7.7 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• 100 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• 100 calories of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Breakfast bar, corn flake crust with fruit:

• 100 calories of OAT BRAN FLAKES, HEALTH VALLEY have 1.9 times more Calcium, 3.2 times more Copper, 5.2 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Selenium than Breakfast bar, corn flake crust with fruit.
• While 100 kcal of Breakfast bar, corn flake crust with fruit contain 1.7 times more Iron and 1.9 times more Zinc than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Breakfast bar, corn flake crust with fruit contain similar levels of Sodium per 100 calories.
• 100 calories of Breakfast bar, corn flake crust with fruit lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of OAT BRAN FLAKES, HEALTH VALLEY have 3.8 times more Fiber and 2.2 times more Protein than Breakfast bar, corn flake crust with fruit.
• While 100 kcal of Breakfast bar, corn flake crust with fruit contain 2.5 times more Fat and 1.6 times more Sugars than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Breakfast bar, corn flake crust with fruit offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Breakfast bar, corn flake crust with fruit provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Breakfast bar, corn flake crust with fruit provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.