Comparing Nutrients in 300 calories HEALTH VALLEY, FIBER 7 Flakes VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Weight per 300 calories

• HEALTH VALLEY, FIBER 7 Flakes: 85g
• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH: 74.8g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	47% 61g	130g per day for Men 19-50 years
Sugars	23.4% 17g	44% 31.8g	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	31.5% 12g	3.35% 1.27g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	10% 90μg	40% 358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	96% 1.24mg	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	30% 120μg	125% 499μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	156% 3.74μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	16.6% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.6% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.6% 0.84mg	0.75% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.87μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	5% 0.045mg	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	27% 2.16mg	281% 22.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	0.89% 3.74mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	39.7% 278mg	6.1% 42.6mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	2.42% 82.3mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	8.16% 4.5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	40% 603mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	85% 9.35mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.051% 1.87g	3700g per day for Men 19-50 years

HEALTH VALLEY, FIBER 7 Flakes VS Cereals Ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH?

Lets compare vitamin content per 300 calories of HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 4 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6, 4.2 times more Vitamin B9, 2.1 times more Vitamin B12, 4.2 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 300 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C and Vitamin D
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 300 calories of HEALTH VALLEY, FIBER 7 Flakes have more Calcium, 9 times more Copper, 32.7 times more Magnesium, 6.5 times more Phosphorus, 5 times more Potassium and 3.6 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 10.4 times more Iron, 3.5 times more Sodium and 3.8 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium, Copper, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of HEALTH VALLEY, FIBER 7 Flakes have 9.4 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 1.9 times more Sugars than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.