Comparing Nutrients in 5 ounces HEALTH VALLEY, FIBER 7 Flakes VS 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	17.3% 500kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	7.7% 7.5g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	9.92% 3.18g	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	5.63% 0.96g	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	89% 116g	130g per day for Men 19-50 years
Sugars	39% 28.3g	83% 60.2g	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	9.2% 5.16g	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	75.4% 679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	148% 23.6mg	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	181% 2.35mg	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	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.36% 1.4mg	1.4% 0.21mg	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	75.3% 0.68mg	9.45% 0.085mg	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	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	1.7% 7.1mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH per 5 oz

Compare the macro and micronutrient content in 5 oz of HEALTH VALLEY, FIBER 7 Flakes versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 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 ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 6.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 4.5 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B6, 4.7 times more Vitamin B9, 2.4 times more Vitamin B12, 4.8 times more Vitamin C and more Vitamin D than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E
• 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 K in five ounces.

Comparing minerals per 5 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have more Calcium, 8 times more Copper, 28.8 times more Magnesium, 5.7 times more Phosphorus, 4.4 times more Potassium and 3.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 11.8 times more Iron, 4 times more Sodium and 4.3 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of HEALTH VALLEY, FIBER 7 Flakes have 2.3 times more Omega 3, 8.3 times more Fiber and 4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain 3.7 times more Fat, 8.6 times more Saturated Fat and 2.1 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, Omega 6 and Carbohydrate per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3