Comparing Nutrients in 5 ounces Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	17.8% 516kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	6.33% 2.03g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	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	68.6% 89.2g	85.2% 111g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	53.3% 20.3g	52.6% 20g	38g per day for Men 19-50 years
Protein	43% 24g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.37mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	13.5% 54μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	11% 112mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	75.3% 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	143% 11.4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	81.3% 342mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	199% 4.58mg	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	141% 984mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS HEALTH VALLEY, FIBER 7 Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER versus 5 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.8 times more Vitamin B1 than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2 times more Vitamin B2, 8.8 times more Vitamin B3, 6.4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12 and Vitamin C
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 3.2 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 1.2 times more Potassium and 1.5 times more Zinc than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.6 times more Copper, more Selenium and 40 times more Sodium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Calcium per five ounces.
• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 5.7 times more Fat and 5.5 times more Saturated Fat than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 14 times more Sugars than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.