Comparing Nutrients in 1 pound 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	61% 1769kcal	55.2% 1601kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 376g	273% 354g	130g per day for Men 19-50 years
Sugars	217% 157g	125% 91g	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	52.5% 20g	168% 64g	38g per day for Men 19-50 years
Protein	53.5% 30g	117% 65.5g	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	373% 3357μg	53.4% 481μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	246% 3.2mg	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	378% 1510μg	160% 640μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	401% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	8.3% 9.98μg	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	11% 109mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	241% 2.17mg	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	510% 41mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	77.8% 327mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	NA	637% 14.6mg	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	154% 1075mg	212% 1483mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	180% 2703mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	309% 34mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.37% 13.6g	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 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, Post, Waffle Crisp versus 1 lb of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 1 pound 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 lb 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 pound of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.