Comparing Nutrients in 14 ounces HEALTH VALLEY, FIBER 7 Flakes VS 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	48.3% 1401kcal	55% 1592kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	15.8% 2.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	249% 324g	130g per day for Men 19-50 years
Sugars	109% 79.4g	233% 169g	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	147% 56g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	102% 57.3g	25.8% 14.4g	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	46.7% 421μg	211% 1901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	414% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	507% 6.6mg	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	140% 560μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	351% 8.4μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	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	28% 282mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	26.5% 0.24mg	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	126% 10mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	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	185% 1298mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	213% 3199mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	451% 49.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.27% 9.92g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 6.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E
• 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 K in 14 ounces.

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

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 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.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 11.8 times more Iron, 4 times more Sodium and 4.3 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 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 HEALTH VALLEY, FIBER 7 Flakes have 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.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 3.7 times more Fat, 8.6 times more Saturated Fat and 2.1 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, 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