Comparing Nutrients in 14 ounces HEALTH VALLEY, FIBER 7 Flakes VS 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	48.3% 1401kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	37.5% 6.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	253% 329g	130g per day for Men 19-50 years
Sugars	109% 79.4g	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	102% 57.3g	46.8% 26g	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	46.7% 421μg	326% 2937μg	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	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	414% 66.3mg	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	519% 6.75mg	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	330% 1322μg	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	0% 0mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	3.97% 4.76μg	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	28% 282mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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, 2.5 times more Vitamin E and 1.8 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 7 times more Vitamin A, 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9, 2.4 times more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparing minerals per 14 ounces 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 times more Calcium, 2.4 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.5 times more Iron, 3 times more Sodium and 2.6 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.5 times more Fat, 3.4 times more Saturated Fat, 2.7 times more Omega 3, 2.8 times more Omega 6 and 1.7 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 14 oz.
• 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 14 oz.