Comparing Nutrients in 1 kilogram HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, hominy grits, white, quick, dry

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	122% 3530kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	8.16% 2.6g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	601% 782g	612% 796g	130g per day for Men 19-50 years
Sugars	276% 200g	4.14% 3g	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	371% 141g	126% 48g	38g per day for Men 19-50 years
Protein	258% 144g	157% 88g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	118% 1060μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	508% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	441% 70.6mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	542% 7.05mg	115% 1.5mg	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	353% 1410μg	513% 2050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	883% 21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	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	66% 9.9mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	71% 710mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	531% 4.8mg	NA	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	318% 25.4mg	553% 44.2mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1404% 32.3mg	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	467% 3270mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	141% 4800mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	NA	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, hominy grits, white, quick, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of HEALTH VALLEY, FIBER 7 Flakes versus 1 kg of Cereals, QUAKER, hominy grits, white, quick, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes has 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B12, more Vitamin C and 8.3 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, quick, dry contains 1.5 times more Vitamin B9 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E

Comparing minerals per 1 kilogram for HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes has 35.5 times more Calcium, 5.3 times more Magnesium, 4.5 times more Phosphorus, 3.5 times more Potassium, 200 times more Sodium and 7 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 1 kg of Cereals, QUAKER, hominy grits, white, quick, dry contains 1.7 times more Iron than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 1 kilogram of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of HEALTH VALLEY, FIBER 7 Flakes has 66.7 times more Sugars, 2.9 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.