Comparing Nutrients in 500 calories HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, hominy grits, white, quick, dry

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Cereals, QUAKER, hominy grits, white, quick, dry: 144g

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

Which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals, QUAKER, hominy grits, white, quick, dry?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals, QUAKER, hominy grits, white, quick, dry	10%	3%	87%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	88% 114g	130g per day for Men 19-50 years
Sugars	39% 28.3g	0.59% 0.43g	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	18% 6.9g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	47.8% 7.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	16.6% 0.22mg	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	73.6% 295μg	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	1.15% 0.17mg	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, QUAKER, hominy grits, white, quick, dry	Recommended Dietary Allowance
Calcium	10% 101mg	0.29% 2.87mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	NA	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	9.24% 38.8mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	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	66% 463mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.096% 1.44mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.39% 14.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B6, more Vitamin B12, more Vitamin C and 8.1 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• While Cereals, QUAKER, hominy grits, white, quick, dry contain 1.5 times more Vitamin B9 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 35 times more Calcium, 5.3 times more Magnesium, 4.4 times more Phosphorus, 3.5 times more Potassium, 197.2 times more Sodium and 6.9 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• While Cereals, QUAKER, hominy grits, white, quick, dry contain 1.8 times more Iron than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 65.7 times more Sugars, 2.9 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.