Comparing Nutrients in 14 ounces HEALTH VALLEY, FIBER 7 Flakes VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Dried Acorns	6%	53%	41%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Dried Acorns	Recommended Dietary Allowance
Energy	48.3% 1401kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	164% 213g	130g per day for Men 19-50 years
Sugars	109% 79.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	102% 57.3g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Dried Acorns	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	212% 2.76mg	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	114% 456μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	351% 8.4μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Dried Acorns	Recommended Dietary Allowance
Calcium	28% 282mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	361% 3.25mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	235% 5.4mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	NA	55μg per day for Men 19-50 years
Sodium	53% 794mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Dried Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of HEALTH VALLEY, FIBER 7 Flakes versus 14 oz of Dried Acorns 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 Dried Acorns:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 3.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.3 times more Vitamin B5 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Dried Acorns provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C

Comparing minerals per 14 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Dried Acorns:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 1.3 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, more Sodium and 4.3 times more Zinc than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.7 times more Copper and 1.5 times more Potassium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Carbohydrate and 1.8 times more Protein than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.4 times more Energy, 22.3 times more Fat, 15.6 times more Saturated Fat and 10.5 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.