Comparing Nutrients in 300 calories HEALTH VALLEY, FIBER 7 Flakes VS Cereals ready-to-eat, Post, Waffle Crisp

Weight per 300 calories

• HEALTH VALLEY, FIBER 7 Flakes: 85g
• Cereals ready-to-eat, Post, Waffle Crisp: 77g

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

Which food has more nutrients per 300 calories - HEALTH VALLEY, FIBER 7 Flakes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.47% 0.072g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	7.26% 1.23g	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	49% 64g	130g per day for Men 19-50 years
Sugars	23.4% 17g	37% 26.7g	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	8.9% 3.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	9.07% 5.08g	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	10% 90μg	63.2% 569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	80.3% 13mg	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	101% 1.3mg	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	64% 256μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	160% 3.85μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	17% 102IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.6% 0.84mg	2.05% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.87μg	0.77% 0.92μg	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	6.03% 60.3mg	1.85% 18.5mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	17% 0.15mg	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	86.5% 6.92mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 55.4mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	28% 15.3μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	52.4% 5.77mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.052% 1.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 and 2.7 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 6.3 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, 2.1 times more Vitamin B12 and more Vitamin D than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, Post, Waffle Crisp:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.3 times more Calcium, 2.6 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.2 times more Iron, 2.7 times more Sodium and 2.3 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.5 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.2 times more Fat, 2.4 times more Omega 3, 2.5 times more Omega 6 and 1.6 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 300 kcal.
• 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 300 kcal.