Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 353
Cereals ready-to-eat 352
Protein (g)
Cereals ready-to-eat 14.4
Cereals ready-to-eat 11.2
Carbs (g)
Cereals ready-to-eat 78.2
Cereals ready-to-eat 75.7
Fat (g)
Cereals ready-to-eat 1.41
Cereals ready-to-eat 3.30
Fiber (g)
Cereals ready-to-eat 14.1
Cereals ready-to-eat 9.10
Quick answers
Which has more protein?
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes — 14.4g vs 11.2g per 100g.
Which has fewer calories?
Cereals ready-to-eat, ALPEN — 352 vs 353 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cereals ready-to-eat | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 353 kcal | 352 kcal | = |
| Macronutrients | |||
| Water | 3.00 g | 7.40 g | -59% |
| Protein | 14.4 g | 11.2 g | +29% |
| Total lipid (fat) | 1.41 g | 3.30 g | -57% |
| Carbohydrate, by difference | 78.2 g | 75.7 g | +3% |
| Fiber, total dietary | 14.1 g | 9.10 g | +55% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.261 g | 0.496 g | -47% |
| Fatty acids, total monounsaturated | 0.244 g | 1.33 g | -82% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.20 mg | 8.70 mg | -52% |
| Thiamin (Vitamin B1) | 0.529 mg | 0.400 mg | +32% |
| Riboflavin (Vitamin B2) | 0.600 mg | 0.400 mg | +50% |
| Niacin (Vitamin B3) | 7.05 mg | 2.12 mg | +233% |
| Pantothenic acid (Vitamin B5) | 0.733 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.705 mg | 0.280 mg | +152% |
| Biotin (Vitamin B7) | 141 ug | 30.0 ug | +370% |
| Folate, total (Vitamin B9) | 122 ug | 0 ug | |
| Choline, total | 36.0 mg | 30.7 mg | +17% |
| Vitamin B-12 — Cobalamin | 2.12 ug | 0.120 ug | +1667% |
| Vitamin A, RAE | 106 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.990 mg | 0.510 mg | +94% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 71.0 mg | 147 mg | -52% |
| Iron, Fe | 2.54 mg | 3.00 mg | -15% |
| Magnesium, Mg | 144 mg | 94.0 mg | +53% |
| Phosphorus, P | 327 mg | 371 mg | -12% |
| Potassium, K | 480 mg | 418 mg | +15% |
| Sodium, Na | 200 mg | 27.0 mg | +641% |
| Zinc, Zn | 2.89 mg | 3.00 mg | -4% |
| Copper, Cu | 0.478 mg | 0.300 mg | +59% |
| Manganese, Mn | 3.23 mg | — | |
| Selenium, Se | 19.0 ug | 17.3 ug | +10% |
| Other Nutrients | |||
| Energy | 1477 kj | 1473 kj | = |
| Ash | 3.00 g | 2.40 g | +25% |
| Total Sugars | 20.0 g | 20.0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 30.0 ug | -37% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 226 ug | 30.0 ug | +653% |
| Vitamin B-12, added | 2.12 ug | 0 ug | |
| Retinol | 106 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 353 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.20 ug | 2.50 ug | -12% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0.003 g | -33% |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.008 g | -63% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.003 g | 0.005 g | -40% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.224 g | 0.418 g | -46% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.014 g | 0.028 g | -50% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.017 g | -82% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.241 g | 1.31 g | -82% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.610 g | 0.925 g | -34% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.574 g | 0.880 g | -35% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.044 g | -20% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.001 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes nutrition facts Cereals ready-to-eat, ALPEN nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-12 — Cobalamin +1667% in Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes Sodium, Na +641% in Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes Biotin (Vitamin B7) +370% in Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes Niacin (Vitamin B3) +233% in Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes
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