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

Macros Ratio

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

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	55.2% 1601kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 354g	290% 376g	130g per day for Men 19-50 years
Sugars	125% 91g	217% 157g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	117% 65.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	53.4% 481μg	373% 3357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	473% 75.7mg	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	593% 7.7mg	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	378% 1510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	401% 9.6μg	945% 22.7μg	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	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	32.2% 322mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	101% 0.91mg	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	510% 41mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	77.8% 327mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	309% 34mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin C, 2.5 times more Vitamin E and 1.8 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 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.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.5 times more Iron, 3 times more Sodium and 2.6 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.