Comparing Nutrients in 100 grams OAT BRAN FLAKES, HEALTH VALLEY VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	13% 380kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	40% 52g	130g per day for Men 19-50 years
Sugars	30.3% 22g	0.55% 0.4g	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% 8g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	18% 10g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	7.7% 0.1mg	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	50% 200μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 120mg	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	3.53% 0.53mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	8% 80mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	32% 0.29mg	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	36% 2.88mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	83% 1.9mg	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	49% 343mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	48% 26.5μg	50.5% 28μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	33% 492mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: OAT BRAN FLAKES, HEALTH VALLEY VS Rolls, pumpernickel per 100 g

Compare the macro and micronutrient content in 100 g of OAT BRAN FLAKES, HEALTH VALLEY versus 100 g of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of OAT BRAN FLAKES, HEALTH VALLEY have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5, 10 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Rolls, pumpernickel.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for OAT BRAN FLAKES, HEALTH VALLEY vs Rolls, pumpernickel:

• 100 grams of OAT BRAN FLAKES, HEALTH VALLEY have 2.6 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Rolls, pumpernickel.
• While 100 g of Rolls, pumpernickel contain 1.3 times more Sodium than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel contain similar levels of Calcium, Copper, Iron and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of OAT BRAN FLAKES, HEALTH VALLEY have 1.4 times more Energy, 2 times more Saturated Fat, 1.5 times more Carbohydrate, 55 times more Sugars and 1.5 times more Fiber than Rolls, pumpernickel.
• While 100 g of Rolls, pumpernickel contain 2.5 times more Omega 3 and 1.3 times more Omega 6 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Rolls, pumpernickel offer comparable quantities of Fat and Protein per 100 grams.