Comparing Nutrients in 100 grams 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	13.4% 390kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	9.44% 1.6g	3.38% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	60% 78g	130g per day for Men 19-50 years
Sugars	48% 34.7g	27.6% 20g	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	11.6% 4.4g	37% 14g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	25.8% 14.4g	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	82.2% 740μg	11.8% 106μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	54.2% 0.71mg	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	83.3% 333μg	35.3% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	88.3% 2.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.67% 4.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	1.83% 2.2μg	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	2.4% 24mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	53% 0.48mg	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	113% 9mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	NA	140% 3.23mg	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	34% 237mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	39.7% 596mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, Post, Waffle Crisp VS HEALTH VALLEY, FIBER 7 Flakes per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, Post, Waffle Crisp versus 100 g of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 100 grams 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 100 g 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.
• 100 grams of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, Post, Waffle Crisp vs HEALTH VALLEY, FIBER 7 Flakes:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.