Comparing Nutrients in 100 grams 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	12.8% 371kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	31% 40.2g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	10.8% 4.1g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	17% 9.5g	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	36% 0.43mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	3.46% 0.045mg	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	36.3% 145μg	23.8% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	3.2% 32mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	15% 0.14mg	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	37% 2.97mg	51.8% 4.14mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	32.8% 0.75mg	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	14.3% 100mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	68.4% 37.6μg	53.3% 29.3μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.