Comparing Nutrients in 1 kilogram Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	126% 3640kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.7g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	8.16% 2.6g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 629g	601% 782g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	276% 200g	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	376% 143g	371% 141g	38g per day for Men 19-50 years
Protein	304% 170g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	808% 9.7mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	542% 7.05mg	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	95% 380μg	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	883% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	46.7% 42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	79% 790mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	531% 4.8mg	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	1009% 80.7mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	574% 2410mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	2478% 57mg	1404% 32.3mg	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	991% 6940mg	467% 3270mg	700mg per day for Men 19-50 years
Potassium	170% 5790mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	382% 42mg	263% 29mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS HEALTH VALLEY, FIBER 7 Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER versus 1 kg of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER has 1.8 times more Vitamin B1 than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 2 times more Vitamin B2, 8.8 times more Vitamin B3, 6.4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER has 3.2 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 1.2 times more Potassium and 1.5 times more Zinc than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 1.6 times more Copper, more Selenium and 40 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER has 5.7 times more Fat and 5.5 times more Saturated Fat than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 14 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.