More nutritional facts about different breakfast options.
| NUTRIENT | RDI** | NUTELLA | %RDI* | PEANUT BUTTER |
%RDI* | JAM | %RDI* | HONEY | %RDI* | YEAST EXTRACT |
%RDI* | WHEAT BISCUIT |
%RDI* |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Energy (kJ) | 8700 | 2112 | 24% | 2154 | 25% | 2197 | 25% | 2286 | 26% | 1979 | 23% | 1105 | 13% |
| Protein (g) | 50 | 20.5 | 38% | 24.6 | 49% | 19.3 | 39% | 19.3 | 39% | 22.1 | 44% | 10.3 | 21% |
| Total Fat (g) | 70 | 12.6 | 18% | 16.1 | 23% | 12.7 | 18% | 12.7 | 18% | 12.8 | 18% | 2.7 | 4% |
| Saturated Fat (g) | 24 | 4.7 | 19% | 4.3 | 18% | 3.7 | 15% | 3.7 | 15% | 3.7 | 15% | 1.3 | 5% |
| Carbohydrate (g) | 310 | 78.6 | 25% | 68.7 | 22% | 84.7 | 27% | 90.4 | 29% | 68 | 22% | 50 | 16% |
| Sugars (g) | 90 | 43.7 | 48% | 33.4 | 37% | 50.1 | 56% | 55.8 | 62% | 32.4 | 36% | 28.9 | 32% |
| Dietary Fibre (g) | 30 | 6.4 | 21% | 8.3 | 28% | 6.5 | 22% | 6.1 | 20% | 6.1 | 20% | 5.4 | 18% |
| Vitamin C (mg) | 40 | 14.7 | 37% | 14.7 | 37% | 16.1 | 40% | 14.7 | 37% | 14.7 | 37% | 13.4 | 34% |
| Thiamin (Vit B1) (mg) | 1.1 | 0.37 | 34% | 0.3 | 27% | 0.3 | 27% | 0.3 | 27% | 2.4 | 218% | 0.6 | 55% |
| Riboflavin (B2) (mg) | 1.7 | 0.68 | 40% | 0.7 | 41% | 0.7 | 41% | 0.7 | 41% | 3.3 | 194% | 0.8 | 47% |
| Niacin (B3) (mg) | 10 | 1.6 | 16% | 4.7 | 47% | 1.6 | 16% | 1.5 | 15% | 16.9 | 169% | 3 | 30% |
| Total Folate (ug) | 200 | 54 | 27% | 57 | 29% | 46 | 23% | 47 | 24% | 184 | 92% | 120 | 60% |
| Sodium (mg) | 2300 | 505 | 22% | 544 | 24% | 572 | 25% | 573 | 25% | 935 | 41% | 145 | 6% |
| Calcium (mg) | 800 | 446 | 56% | 429 | 54% | 422 | 53% | 423 | 53% | 427 | 53% | 190 | 24% |
| Iron (mg) | 12 | 2.2 | 18% | 2.2 | 18% | 1.9 | 16% | 1.9 | 16% | 2.2 | 18% | 3.6 | 30% |
| Zinc (mg) | 12 | 2.1 | 17% | 2.5 | 21% | 1.9 | 16% | 2.6 | 22% | 2.5 | 21% | 1.2 | 10% |
- Nutella Breakfast: 2 slices white high fibre bread with 10g Nutella per slice (20g total) + 1 glass reduced fat milk + 1 banana
- 2 slices white high fibre bread with 10g peanut butter per slice (20g total) + 1 glass reduced fat milk + 1 banana
- 2 slices white high fibre bread with 2tsp jam and 1tsp margarine per slice (4tsp jam and 2tsp margarine total) + 1 glass reduced fat milk + 1 banana
- 2 slices white high fibre bread with 2tsp honey and 1tsp margarine per slice (4tsp honey and 2tsp margarine total) + 1 glass reduced fat milk + 1 banana
- 2 slices white high fibre bread with 1tsp yeast extract and 1tsp margarine per slice (2tsp vegemite and 2tsp margarine total) + 1 glass reduced fat milk + 1 banana
- 2 wheat biscuits ½ cup reduced fat milk, 1 tsp sugar and 1 banana
* Percentage Daily Intakes are based on the average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.
** Recommended Dietary Intake.
