Comparing Nutrients in 5 ounces Cereals ready-to-eat, Post, Waffle Crisp VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	19% 553kcal	17.3% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	91% 118g	85.2% 111g	130g per day for Men 19-50 years
Sugars	68% 49g	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	16.4% 6.24g	52.6% 20g	38g per day for Men 19-50 years
Protein	16.7% 9.36g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	117% 1049μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	118% 472μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	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	31.4% 189IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.78% 0.57mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	3.4% 34mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	159% 12.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	NA	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	48% 336mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	37.2% 4.1mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS HEALTH VALLEY, FIBER 7 Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, Post, Waffle Crisp 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 ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 7 times more Vitamin A, 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9, 2.4 times more Vitamin B12 and more Vitamin D than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain more Vitamin C and 2.5 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 3.5 times more Iron, 3 times more Sodium and 2.6 times more Zinc than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3 times more Calcium, 2.4 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus and 2.3 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have 3.5 times more Fat, 3.4 times more Saturated Fat, 2.7 times more Omega 3, 2.8 times more Omega 6 and 1.7 times more Sugars than HEALTH VALLEY, FIBER 7 Flakes.
• While 5 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3.2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per five ounces.