Comparing Nutrients in 500 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 500 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER: 137g
• HEALTH VALLEY, FIBER 7 Flakes: 142g

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

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	85% 111g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	39% 28.3g	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	51.7% 19.6g	52.6% 20g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.87% 1.1mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	77% 1mg	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	13% 52μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.6% 5.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.35% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	11% 109mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	45.8% 0.41mg	75.2% 0.68mg	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	139% 11mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	79% 331mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	340% 7.83mg	199% 4.57mg	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	136% 953mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	52.4% 5.77mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.11% 4.25g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.8 times more Vitamin B1 than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.1 times more Vitamin B2, 9.1 times more Vitamin B3, 6.6 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 3.1 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus and 1.4 times more Zinc than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.6 times more Copper, more Selenium and 41.2 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Calcium and Potassium per 500 calories.
• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 5.5 times more Fat than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.3 times more Carbohydrate and 14.4 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy, Fiber and Protein per 500 calories.