Comparing Nutrients in 300 calories Millet, puffedVS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 300 calories

Millet, puffed

84.7g

OAT BRAN FLAKES, HEALTH VALLEY

79g

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

Which food has more nutrients per 300 calories - Millet, puffed or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

Protein Fat Carbs

Millet, puffed

13%

79%

OAT BRAN FLAKES, HEALTH VALLEY

11%

82%

300 kcal ▼

Macro Nutrients

Millet, puffedvs OAT BRAN FLAKES, HEALTH VALLEY

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy

2.97%2.9g

Fat

2.44%2.37g

2.9 gvs2.37 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat

1.77%0.57g

Saturated Fat

2.47%0.79g

0.57 gvs0.79 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat

5.83%0.093g

Omega 3

2.22%0.036g

0.093 gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3

9.3%1.6g

Omega 6

3.96%0.67g

1.6 gvs0.67 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

52%67.8g

Carbohydrate

47.4%61.6g

67.8 gvs61.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate

0.64%0.47g

Sugars

24%17.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.47 gvs17.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose

6.02%2.3g

Fiber

16.6%6.3g

2.3 gvs6.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber

19.7%11g

Protein

14%7.9g

11 gvs7.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Millet, puffedvs OAT BRAN FLAKES, HEALTH VALLEY

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

27.5%0.33mg

Vitamin B1

49.3%0.59mg

Thiamine

0.33 mgvs0.59 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

17.6%0.23mg

Vitamin B2

51.6%0.67mg

Riboflavin

0.23 mgvs0.67 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

23.4%3.75mg

Vitamin B3

49.3%7.9mg

Niacin, nicotinic acid, niacinamide

3.75 mgvs7.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

14%0.71mg

Pantothenic acid

NA mgvs0.71 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

23.5%0.31mg

Vitamin B6

60.7%0.79mg

Pyridoxine

0.31 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

16.7%67μg

Vitamin B9

39.5%158μg

Folates and Folic Acid

67 μgvs158 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

99%2.37μg

Cobalamin

0 μgvs2.37 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

105%95mg

Ascorbic acid

0 mgvs95 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

3.73%0.56mg

Vitamin E

2.8%0.42mg

Tocopherols and Tocotrienols

0.56 mgvs0.42 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E

0.99%1.2μg

Vitamin K

1.2%1.42μg

Phytomenadione or phylloquinone

1.2 μgvs1.42 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

Millet, puffedvs OAT BRAN FLAKES, HEALTH VALLEY

0.68%6.78mg

Calcium

6.3%63mg

6.78 mgvs63 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium

66%0.59mg

Copper

28%0.25mg

0.59 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride

29.8%2.4mg

Iron

28.4%2.27mg

2.4 mgvs2.27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron

21.4%90mg

Magnesium

27%113mg

90 mgvs113 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium

Manganese

100%2.3mg

NA mgvs2.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum

32.2%225mg

Phosphorus

38.7%271mg

225 mgvs271 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus

1%34mg

Potassium

7.9%268mg

34 mgvs268 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium

4.47%2.46μg

Selenium

38%21μg

2.46 μgvs21 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium

0.28%4.24mg

Sodium

20%300mg

4.24 mgvs300 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium

12%1.34mg

Zinc

15.8%1.74mg

1.34 mgvs1.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc

0.057%2.1g

Water

0.073%2.7g

2.1 gvs2.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 300 calories of Millet, puffed vs OAT BRAN FLAKES, HEALTH VALLEY:

Millet, puffed has 1.3 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 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Millet, puffed.
Both Millet, puffed as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Millet, puffed vs OAT BRAN FLAKES, HEALTH VALLEY:

Millet, puffed has 2.4 times more Copper than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 9.3 times more Calcium, 1.3 times more Magnesium, 7.9 times more Potassium, 8.5 times more Selenium, 70.8 times more Sodium and 1.3 times more Zinc than Millet, puffed.
Both Millet, puffed and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Millet, puffed has 2.6 times more Omega 3, 2.4 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 37.3 times more Sugars and 2.8 times more Fiber than Millet, puffed.
Both Millet, puffed and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Millet, puffed as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Millet, puffedVS Frozen novelties, ice type, pop, with low calorie sweetenerOAT BRAN FLAKES, HEALTH VALLEYVS Frozen novelties, ice type, pop, with low calorie sweetener

Compare Foods

Comparing Nutrients in 300 calories Millet, puffedVS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 300 calories

Which food has more nutrients per 300 calories - Millet, puffed or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: