Comparing Nutrients in 500 calories HEALTH VALLEY, FIBER 7 Flakes VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 1163g

HEALTH VALLEY, FIBER 7 Flakes have 8.2 times more energy per 100g than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt. It has high energy density when compared to other foods. Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	67% 87g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	52.6% 20g	52% 19.8g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	1.3% 11.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	11.6% 0.15mg	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	50% 200μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	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	9.35% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	10% 101mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	53% 0.48mg	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	45% 3.6mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	343% 7.9mg	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	66% 463mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	19% 283mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	28% 1035g	3700g per day for Men 19-50 years

HEALTH VALLEY, FIBER 7 Flakes VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of HEALTH VALLEY, FIBER 7 Flakes vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 12.9 times more Vitamin A, 2 times more Vitamin B2, 9 times more Vitamin B3, 6.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.8 times more Vitamin B1 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for HEALTH VALLEY, FIBER 7 Flakes vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 1.4 times more Copper than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.3 times more Calcium, 3.1 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Sodium, 1.5 times more Zinc and 243.5 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 1.3 times more Carbohydrate than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 5.5 times more Fat, 3.5 times more Omega 3 and 4.8 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3 and Omega 6