Comparing Nutrients in 5 ounces HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Energy	17.3% 500kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	1.46% 0.25g	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	14.7% 19g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	5.24% 2.93g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, 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	62.5% 0.75mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	4.8% 0.062mg	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	1.77% 7.1μg	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	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, salt	Recommended Dietary Allowance
Calcium	10% 101mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	75.3% 0.68mg	13.5% 0.12mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	29.6% 0.68mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	19% 283mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt per 5 oz

Compare the macro and micronutrient content in 5 oz of HEALTH VALLEY, FIBER 7 Flakes versus 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt 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, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 10 times more Vitamin B1, 25 times more Vitamin B2, 10.8 times more Vitamin B3, 8 times more Vitamin B5, 16 times more Vitamin B6, 28.2 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin C

Comparing minerals per 5 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 8.9 times more Calcium, 5.6 times more Copper, 4.5 times more Iron, 6.5 times more Magnesium, 6.7 times more Manganese, 5.2 times more Phosphorus, 6.4 times more Potassium, 2.9 times more Sodium and 4.7 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• While 5 oz of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain 27.8 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 5.8 times more Energy, 2.3 times more Omega 3, 3.3 times more Omega 6, 5.8 times more Carbohydrate, 6.4 times more Fiber and 7 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt provide inadequate amounts of Omega 3 and Omega 6