Comparing Nutrients in 100 calories HEALTH VALLEY, FIBER 7 Flakes VS Cereals ready-to-eat, Post, Waffle Crisp

Weight per 100 calories

• HEALTH VALLEY, FIBER 7 Flakes: 28.3g
• Cereals ready-to-eat, Post, Waffle Crisp: 25.6g

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

Which food has more nutrients per 100 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals ready-to-eat, Post, Waffle Crisp?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.42% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	7.8% 5.67g	12.3% 8.9g	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	2.97% 1.13g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	3.02% 1.7g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	3.34% 30μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	26.8% 4.3mg	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	33.5% 0.44mg	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	21.3% 85.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	53.4% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.7% 34IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.87% 0.28mg	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.52% 0.62μg	0.26% 0.31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	2% 20mg	0.62% 6.15mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	5.7% 0.051mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.8mg	4.4% 18.5mg	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	8.7% 60.8mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	1.6% 54.4mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.023% 0.85g	0.017% 0.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, Post, Waffle Crisp:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin C and 2.7 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 6.3 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, 2.1 times more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin K in 100 kcal.

Comparing minerals per 100 calories for HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, Post, Waffle Crisp:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.3 times more Calcium, 2.6 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.2 times more Iron, 2.7 times more Sodium and 2.3 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.5 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.2 times more Fat, 2.4 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Sugars than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.