Comparing Nutrients in 1 pound HEALTH VALLEY, FIBER 7 Flakes VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Dried Acorns	6%	53%	41%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Dried Acorns	Recommended Dietary Allowance
Energy	55.2% 1601kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	58% 18.5g	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	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 354g	187% 243g	130g per day for Men 19-50 years
Sugars	125% 91g	NA	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	NA	38g per day for Men 19-50 years
Protein	117% 65.5g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Dried Acorns	Recommended Dietary Allowance
Vitamin A	53.4% 481μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	242% 3.15mg	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	130% 522μg	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	NA	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	Dried Acorns	Recommended Dietary Allowance
Calcium	32.2% 322mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	412% 3.7mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	269% 6.2mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	95% 3216mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Dried Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of HEALTH VALLEY, FIBER 7 Flakes versus 1 lb of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of HEALTH VALLEY, FIBER 7 Flakes vs Dried Acorns:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has more Vitamin A, 3.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.3 times more Vitamin B5 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Dried Acorns provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C

Comparing minerals per 1 pound for HEALTH VALLEY, FIBER 7 Flakes vs Dried Acorns:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has 1.3 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, more Sodium and 4.3 times more Zinc than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.7 times more Copper and 1.5 times more Potassium than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of HEALTH VALLEY, FIBER 7 Flakes has 1.5 times more Carbohydrate and 1.8 times more Protein than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.4 times more Energy, 22.3 times more Fat, 15.6 times more Saturated Fat and 10.5 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.