Comparing Nutrients in 500 calories Cereals ready-to-eat, Post, Waffle Crisp VS HEALTH VALLEY, FIBER 7 Flakes

Weight per 500 calories

• Cereals ready-to-eat, Post, Waffle Crisp: 128g
• 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 ready-to-eat, Post, Waffle Crisp or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	7.45% 0.12g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	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	82% 106g	85% 111g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	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	15% 5.64g	52.6% 20g	38g per day for Men 19-50 years
Protein	15% 8.46g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	105% 949μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	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	107% 427μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	267% 6.4μg	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	28.4% 171IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.4% 0.51mg	9.35% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	3.08% 30.8mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	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	144% 11.5mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	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	43.4% 304mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	87.4% 9.6mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.11% 4.25g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Post, Waffle Crisp VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, Post, Waffle Crisp or HEALTH VALLEY, FIBER 7 Flakes?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 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 HEALTH VALLEY, FIBER 7 Flakes.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 3.2 times more Iron, 2.7 times more Sodium and 2.3 times more Zinc than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 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.
• Both Cereals ready-to-eat, Post, Waffle Crisp and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Selenium per 500 calories.
• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 2.5 times more Omega 6 and 1.6 times more Sugars than HEALTH VALLEY, FIBER 7 Flakes.
• While 500 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3.5 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3 in 500 calories.