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

Weight per 100 calories

• Cereals ready-to-eat, Post, Waffle Crisp: 25.6g
• HEALTH VALLEY, FIBER 7 Flakes: 28.3g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, Post, Waffle Crisp or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.42% 0.41g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	17% 22g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	7.8% 5.67g	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	2.97% 1.13g	10.5% 4g	38g per day for Men 19-50 years
Protein	3.02% 1.7g	7.3% 4.1g	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	21% 190μg	3.34% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.15% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	15.4% 0.2mg	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	21.3% 85.4μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53.4% 1.3μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.7% 34IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.68% 0.1mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	0.52% 0.62μg	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	0.62% 6.15mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	15% 0.14mg	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	29% 2.3mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	9.7% 40.8mg	420mg per day for Men 19-50 years
Manganese	NA	39.8% 0.91mg	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	8.7% 60.8mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	1.6% 54.4mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	0.023% 0.85g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Post, Waffle Crisp VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, Post, Waffle Crisp or HEALTH VALLEY, FIBER 7 Flakes?

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

• 100 calories of Cereals ready-to-eat, Post, Waffle Crisp have 6.3 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, 2.1 times more Vitamin B12 and more Vitamin D than HEALTH VALLEY, FIBER 7 Flakes.
• 100 calories 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 C, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Cereals ready-to-eat, Post, Waffle Crisp have 3.2 times more Iron, 2.7 times more Sodium and 2.3 times more Zinc than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3.3 times more Calcium, 2.6 times more Copper, 2.2 times more Magnesium, 1.5 times more Phosphorus and 2.5 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 calories.
• 100 calories of Cereals ready-to-eat, Post, Waffle Crisp lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, Post, Waffle Crisp have 2.5 times more Omega 6 and 1.6 times more Sugars than HEALTH VALLEY, FIBER 7 Flakes.
• While 100 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3.5 times more Fiber and 2.4 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 calories.
• 100 calories of HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, Post, Waffle Crisp as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3 in 100 calories.