Comparing Nutrients in 500 calories HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt: 820g

HEALTH VALLEY, FIBER 7 Flakes have 5.8 times more energy per 100g than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt. It has high energy density when compared to other foods. Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt having low energy density.

Discover which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	8.44% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	85% 111g	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	47.5% 18g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	36.2% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	27.7% 0.36mg	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	10.2% 41μg	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, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Calcium	10% 101mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	78.3% 0.7mg	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	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	172% 3.95mg	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	75% 525mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	18% 615mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	19% 283mg	1.64% 24.6mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	18.5% 685g	3700g per day for Men 19-50 years

HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, Prepared With Water, No Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt?

Lets compare vitamin content per 500 calories of HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 500 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin A and Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 1.5 times more Calcium and 11.5 times more Sodium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 500 kcal of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 1.3 times more Iron and 161.2 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have similar amounts of macro-nutrients per 500 kcal
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.