Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	55% 1592kcal	48.3% 1401kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	27.8% 8.9g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.68g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	239% 310g	130g per day for Men 19-50 years
Sugars	233% 169g	109% 79.4g	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	17.8% 6.75g	147% 56g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	211% 1901μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	430% 5.6mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	215% 2.8mg	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	662% 2647μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	351% 8.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	18.5% 16.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	0% 0mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	211% 1.9mg	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	1488% 119mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	NA	557% 13mg	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	32.3% 226mg	185% 1298mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	213% 3199mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS HEALTH VALLEY, FIBER 7 Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH versus 14 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs HEALTH VALLEY, FIBER 7 Flakes:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 4.5 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B6, 4.7 times more Vitamin B9, 2.4 times more Vitamin B12, 4.8 times more Vitamin C and more Vitamin D than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 6.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E
• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs HEALTH VALLEY, FIBER 7 Flakes:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 11.8 times more Iron, 4 times more Sodium and 4.3 times more Zinc than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Calcium, 8 times more Copper, 28.8 times more Magnesium, 5.7 times more Phosphorus, 4.4 times more Potassium and 3.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 3.7 times more Fat, 8.6 times more Saturated Fat and 2.1 times more Sugars than HEALTH VALLEY, FIBER 7 Flakes.
• While 14 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.3 times more Omega 3, 8.3 times more Fiber and 4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy, Omega 6 and Carbohydrate per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3