Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 Flakes VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	12% 353kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	9.44% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	64% 83g	130g per day for Men 19-50 years
Sugars	27.6% 20g	48% 34.7g	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	82.2% 740μg	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	131% 1.7mg	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	83.3% 333μg	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	0% 0mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	7.1% 71mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	22.2% 0.2mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	17% 72mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	39.7% 596mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.068% 2.5g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin C, 2.5 times more Vitamin E and 1.8 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 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.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.5 times more Iron, 3 times more Sodium and 2.6 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 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 Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.