Comparing Nutrients in 100 calories HEALTH VALLEY, FIBER 7 Flakes VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Weight per 100 calories

• HEALTH VALLEY, FIBER 7 Flakes: 28.3g
• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH: 25g

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

Discover which food has more nutrients per 100 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.23% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	15.7% 20.3g	130g per day for Men 19-50 years
Sugars	7.8% 5.67g	14.6% 10.6g	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	10.5% 4g	1.1% 0.42g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	1.62% 0.91g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	3.34% 30μg	13.3% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.15% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	32% 0.41mg	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	10% 40μg	41.6% 166μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	52% 1.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.53% 33IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.87% 0.28mg	0.25% 0.037mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	2% 20mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	1.66% 0.015mg	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	9% 0.72mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.8mg	0.3% 1.25mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	NA	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	13.2% 93mg	2.03% 14.2mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	0.81% 27.4mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	2.72% 1.5μg	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	13.4% 201mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.017% 0.62g	3700g per day for Men 19-50 years

HEALTH VALLEY, FIBER 7 Flakes VS Cereals Ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH?

Lets compare vitamin content per 100 calories of HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 4 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6, 4.2 times more Vitamin B9, 2.1 times more Vitamin B12, 4.2 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 100 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C and Vitamin D
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 100 calories of HEALTH VALLEY, FIBER 7 Flakes have more Calcium, 9 times more Copper, 32.7 times more Magnesium, 6.5 times more Phosphorus, 5 times more Potassium and 3.6 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 10.4 times more Iron, 3.5 times more Sodium and 3.8 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium, Copper, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of HEALTH VALLEY, FIBER 7 Flakes have 9.4 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 1.9 times more Sugars than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.