Comparing Nutrients in 500 calories HEALTH VALLEY, FIBER 7 Flakes VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH: 125g

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

Discover which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	8.73% 2.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	4.95% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	78.3% 102g	130g per day for Men 19-50 years
Sugars	39% 28.3g	73% 53g	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	5.58% 2.1g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	66.4% 597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	130% 20.8mg	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	159% 2.07mg	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	208% 832μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	260% 6.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.6% 166IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.35% 1.4mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	10% 101mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	8.3% 0.075mg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	1.5% 6.23mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	67% 1005mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.084% 3.1g	3700g per day for Men 19-50 years

HEALTH VALLEY, FIBER 7 Flakes VS Cereals Ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH?

Lets compare vitamin content per 500 calories of HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 4 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6, 4.2 times more Vitamin B9, 2.1 times more Vitamin B12, 4.2 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C and Vitamin D
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have more Calcium, 9 times more Copper, 32.7 times more Magnesium, 6.5 times more Phosphorus, 5 times more Potassium and 3.6 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 10.4 times more Iron, 3.5 times more Sodium and 3.8 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium, Copper, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 9.4 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 1.9 times more Sugars than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.