Comparing Nutrients in 1 kilogram Cereals ready-to-eat, Post, Waffle Crisp VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	134% 3900kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	8.16% 2.6g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	638% 830g	601% 782g	130g per day for Men 19-50 years
Sugars	479% 347g	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	116% 44g	371% 141g	38g per day for Men 19-50 years
Protein	118% 66g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	822% 7400μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	833% 3330μg	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	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	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	24% 240mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	1125% 90mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	NA	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	339% 2370mg	467% 3270mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	397% 5960mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	682% 75mg	263% 29mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS HEALTH VALLEY, FIBER 7 Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, Post, Waffle Crisp 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 ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp has 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 HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains more Vitamin C and 2.5 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp has 3.5 times more Iron, 3 times more Sodium and 2.6 times more Zinc than HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 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.
• Both Cereals ready-to-eat, Post, Waffle Crisp and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp has 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 HEALTH VALLEY, FIBER 7 Flakes.
• While 1 kg of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contains 3.2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per one kilogram.