Comparing Nutrients in 5 ounces HEALTH VALLEY, FIBER 7 Flakes VS 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	17.3% 500kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.71% 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	85.2% 111g	86.8% 113g	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% 6.8g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	22.3% 12.5g	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	62.5% 0.75mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	47% 7.54mg	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	16.4% 0.21mg	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	72.6% 291μg	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	9.36% 1.4mg	1.13% 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	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	75.3% 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	78.3% 6.27mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	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	66.2% 464mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, hominy grits, white, quick, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of HEALTH VALLEY, FIBER 7 Flakes versus 5 oz of Cereals, QUAKER, hominy grits, white, quick, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin B12, more Vitamin C and 8.3 times more Vitamin E than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 5 oz of 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 HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E

Comparing minerals per 5 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, hominy grits, white, quick, dry:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 35.5 times more Calcium, 5.3 times more Magnesium, 4.5 times more Phosphorus, 3.5 times more Potassium, 200 times more Sodium and 7 times more Zinc than Cereals, QUAKER, hominy grits, white, quick, dry.
• While 5 oz of Cereals, QUAKER, hominy grits, white, quick, dry contain 1.7 times more Iron than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 5 ounces of Cereals, QUAKER, hominy grits, white, quick, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 66.7 times more Sugars, 2.9 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, hominy grits, white, quick, dry.
• Both HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry offer comparable quantities of Energy and Carbohydrate per five ounces.