Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	13%	6%	81%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Energy	12% 353kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	37% 14g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	3.7% 2.08g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	3.4% 0.044mg	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	35.3% 141μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	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, no salt	Recommended Dietary Allowance
Calcium	7.1% 71mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	9.56% 0.086mg	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	31.8% 2.54mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	21% 0.48mg	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	46.7% 327mg	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.26% 83.6g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt per 100 g

Compare the macro and micronutrient content in 100 g of HEALTH VALLEY, FIBER 7 Flakes versus 100 g of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 100 grams 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, no salt.
• 100 grams of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin C

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt:

• 100 grams 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, 5.1 times more Phosphorus, 6.4 times more Potassium, 66.7 times more Sodium and 4.7 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• While 100 g of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt contain 27.9 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• 100 grams of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 6.9 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt.
• 100 grams of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt provide inadequate amounts of Omega 3 and Omega 6