Comparing Nutrients in 100 grams 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	12% 353kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	5.44% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	7% 2.24g	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	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	27.6% 20g	58.6% 42.5g	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	4.47% 1.7g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	6.5% 3.64g	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	11.8% 106μg	53.2% 479μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	128% 1.66mg	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	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	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	7.1% 71mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	6.67% 0.06mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	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	46.7% 327mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	53.7% 806mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.068% 2.5g	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 100 g

Compare the macro and micronutrient content in 100 g of HEALTH VALLEY, FIBER 7 Flakes versus 100 g 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 100 grams of HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have 6.6 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 100 g 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.
• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 100 grams 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 100 g 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.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3