Comparing Nutrients in 1 pound 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	55.2% 1601kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 354g	278% 361g	130g per day for Men 19-50 years
Sugars	125% 91g	1.88% 1.36g	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	168% 64g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	117% 65.5g	71.3% 40g	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	53.4% 481μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	52.3% 0.68mg	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	160% 640μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	401% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	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	30% 4.5mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	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	32.2% 322mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	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	144% 11.5mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	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	212% 1483mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	NA	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.23% 45.4g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 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 Cereals, QUAKER, hominy grits, white, quick, dry contain 1.5 times more Vitamin B9 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Vitamin B1 per 1 lb.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 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 Cereals, QUAKER, hominy grits, white, quick, dry contain 1.7 times more Iron than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Energy, Fat and Carbohydrate per 1 lb.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.