Comparing Nutrients in 100 grams Millet, puffed VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Millet, puffed	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	12.2% 354kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	60% 78g	130g per day for Men 19-50 years
Sugars	0.76% 0.55g	30.3% 22g	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	7.1% 2.7g	21% 8g	38g per day for Men 19-50 years
Protein	23.2% 13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	77% 1mg	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	19.8% 79μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	133% 120mg	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	4.4% 0.66mg	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	0.8% 8mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	35.4% 0.32mg	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	35% 2.8mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	NA	126% 2.9mg	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	38% 266mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Millet, puffed vs OAT BRAN FLAKES, HEALTH VALLEY:

• Millet, puffed has 1.2 times more Vitamin E than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, more Vitamin C and 1.3 times more Vitamin K than Millet, puffed.
• Both Millet, puffed as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Millet, puffed vs OAT BRAN FLAKES, HEALTH VALLEY:

• Millet, puffed has 2.2 times more Copper than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 10 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.5 times more Potassium, 9.1 times more Selenium, 76 times more Sodium and 1.4 times more Zinc than Millet, puffed.
• Both Millet, puffed and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Millet, puffed has 2.4 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.5 times more Saturated Fat, 40 times more Sugars and 3 times more Fiber than Millet, puffed.
• Both Millet, puffed and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Energy, Fat and Carbohydrate per 100 g.
• Both Millet, puffed as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.