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

Macros Ratio

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

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Acorns	Recommended Dietary Allowance
Energy	48.3% 1401kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	38.5% 12.3g	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	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	124% 162g	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	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Acorns	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	161% 2.1mg	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	86.3% 345μg	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	Acorns	Recommended Dietary Allowance
Calcium	28% 282mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	274% 2.46mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	231% 5.3mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	63% 2139mg	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	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3% 111g	3700g per day for Men 19-50 years

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

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

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 53 times more Vitamin A, 4.7 times more Vitamin B1, 5.1 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Acorns.
• Both HEALTH VALLEY, FIBER 7 Flakes and Acorns provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C

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

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 1.7 times more Calcium, 3.2 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, more Sodium and 5.7 times more Zinc than Acorns.
• While 14 oz of Raw Acorns contain 1.3 times more Copper than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Acorns contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of HEALTH VALLEY, FIBER 7 Flakes have 1.9 times more Carbohydrate and 2.3 times more Protein than Acorns.
• While 14 oz of Raw Acorns contain 16.9 times more Fat, 11.9 times more Saturated Fat and 8 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Acorns offer comparable quantities of Energy per 14 ounces.