Comparing Nutrients in 100 calories Millet, puffedVS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 100 calories

Millet, puffed

28g

OAT BRAN FLAKES, HEALTH VALLEY

26.3g

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

Which food has more nutrients per 100 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%

100 kcal ▼

Macro Nutrients

Millet, puffedvs OAT BRAN FLAKES, HEALTH VALLEY

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.99%0.96g

Fat

0.81%0.79g

0.96 gvs0.79 g

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

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0.59%0.19g

Saturated Fat

0.82%0.26g

0.19 gvs0.26 g

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

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1.94%0.031g

Omega 3

0.74%0.012g

0.031 gvs0.012 g

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

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3.1%0.53g

Omega 6

1.3%0.22g

0.53 gvs0.22 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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17.4%22.6g

Carbohydrate

15.8%20.5g

22.6 gvs20.5 g

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

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0.21%0.16g

Sugars

8%5.8g

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

0.16 gvs5.8 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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2%0.76g

Fiber

5.54%2.1g

0.76 gvs2.1 g

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

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6.56%3.67g

Protein

4.7%2.63g

3.67 gvs2.63 g

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

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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 .

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9.2%0.11mg

Vitamin B1

16.4%0.2mg

Thiamine

0.11 mgvs0.2 mg

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

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5.87%0.076mg

Vitamin B2

17.2%0.22mg

Riboflavin

0.076 mgvs0.22 mg

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

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7.8%1.25mg

Vitamin B3

16.4%2.63mg

Niacin, nicotinic acid, niacinamide

1.25 mgvs2.63 mg

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

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Vitamin B5

4.7%0.24mg

Pantothenic acid

NA mgvs0.24 mg

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

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7.82%0.1mg

Vitamin B6

20.2%0.26mg

Pyridoxine

0.1 mgvs0.26 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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5.58%22.3μg

Vitamin B9

13%52.6μg

Folates and Folic Acid

22.3 μgvs52.6 μg

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

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0%0μg

Vitamin B12

33%0.79μg

Cobalamin

0 μgvs0.79 μg

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

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0%0mg

Vitamin C

35%31.6mg

Ascorbic acid

0 mgvs31.6 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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1.24%0.19mg

Vitamin E

0.93%0.14mg

Tocopherols and Tocotrienols

0.19 mgvs0.14 mg

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

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0.33%0.4μg

Vitamin K

0.39%0.47μg

Phytomenadione or phylloquinone

0.4 μgvs0.47 μg

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

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Minerals

Millet, puffedvs OAT BRAN FLAKES, HEALTH VALLEY

0.23%2.26mg

Calcium

2.1%21mg

2.26 mgvs21 mg

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

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22%0.2mg

Copper

9.33%0.084mg

0.2 mgvs0.084 mg

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

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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 .

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9.92%0.79mg

Iron

9.47%0.76mg

0.79 mgvs0.76 mg

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

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7.13%30mg

Magnesium

8.96%37.6mg

30 mgvs37.6 mg

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

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Manganese

33.2%0.76mg

NA mgvs0.76 mg

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

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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 .

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10.7%75mg

Phosphorus

13%90mg

75 mgvs90 mg

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

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0.33%11.3mg

Potassium

2.63%89.5mg

11.3 mgvs89.5 mg

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

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1.5%0.82μg

Selenium

12.7%6.97μg

0.82 μgvs6.97 μg

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

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0.094%1.4mg

Sodium

6.67%100mg

1.4 mgvs100 mg

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

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4.06%0.45mg

Zinc

5.26%0.58mg

0.45 mgvs0.58 mg

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

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0.019%0.71g

Water

0.024%0.89g

0.71 gvs0.89 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Millet, puffedVS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 100 calories

Which food has more nutrients per 100 calories - Millet, puffed or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: