Comparing Nutrients in 7 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	24% 701kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	122% 158g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	0.82% 0.6g	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	73.6% 28g	25% 9.53g	38g per day for Men 19-50 years
Protein	51% 28.7g	31% 17.5g	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	23.4% 210μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	23% 0.3mg	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	70% 280μg	102% 407μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	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	13% 1.96mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	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	14% 141mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	63% 5.04mg	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	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	93% 649mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	NA	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.54% 20g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, 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 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Vitamin B1 per 7 oz.

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

• Cereals ready-to-eat, 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 Cereals, QUAKER, hominy grits, white, quick, dry contain 1.7 times more Iron than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals, QUAKER, hominy grits, white, quick, dry have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals, QUAKER, hominy grits, white, quick, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.