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 333
Protein (g)
Cereals ready-to-eat 14.4
Cereals ready-to-eat 7.41
Carbs (g)
Cereals ready-to-eat 78.2
Cereals ready-to-eat 84.0
Fat (g)
Cereals ready-to-eat 1.41
Cereals ready-to-eat 3.70
Fiber (g)
Cereals ready-to-eat 14.1
Cereals ready-to-eat 18.5
Quick answers
Which has more protein?
Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes — 14.4g vs 7.41g per 100g.
Which has fewer calories?
Cereals ready-to-eat, BARBARA'S PUFFINS, original — 333 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 | 333 kcal | +6% |
| Macronutrients | |||
| Water | 3.00 g | 3.59 g | -16% |
| Protein | 14.4 g | 7.41 g | +95% |
| Total lipid (fat) | 1.41 g | 3.70 g | -62% |
| Carbohydrate, by difference | 78.2 g | 84.0 g | -7% |
| Fiber, total dietary | 14.1 g | 18.5 g | -24% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.261 g | 0 g | |
| Fatty acids, total monounsaturated | 0.244 g | 2.24 g | -89% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.20 mg | 55.6 mg | -92% |
| Thiamin (Vitamin B1) | 0.529 mg | 0.111 mg | +377% |
| Riboflavin (Vitamin B2) | 0.600 mg | 0.068 mg | +782% |
| Niacin (Vitamin B3) | 7.05 mg | 1.90 mg | +271% |
| Pantothenic acid (Vitamin B5) | 0.733 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.705 mg | 0.243 mg | +190% |
| Biotin (Vitamin B7) | 141 ug | 19.0 ug | +642% |
| Folate, total (Vitamin B9) | 122 ug | 0 ug | |
| Choline, total | 36.0 mg | 14.9 mg | +142% |
| Vitamin B-12 — Cobalamin | 2.12 ug | 0 ug | |
| 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 | 0.890 mg | +11% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 71.0 mg | 70.0 mg | +1% |
| Iron, Fe | 2.54 mg | 1.33 mg | +91% |
| Magnesium, Mg | 144 mg | 107 mg | +35% |
| Phosphorus, P | 327 mg | 126 mg | +160% |
| Potassium, K | 480 mg | 315 mg | +52% |
| Sodium, Na | 200 mg | 704 mg | -72% |
| Zinc, Zn | 2.89 mg | 1.28 mg | +126% |
| Copper, Cu | 0.478 mg | 0.301 mg | +59% |
| Manganese, Mn | 3.23 mg | — | |
| Selenium, Se | 19.0 ug | 16.7 ug | +14% |
| Other Nutrients | |||
| Energy | 1477 kj | 1395 kj | +6% |
| Ash | 3.00 g | 1.30 g | +131% |
| Total Sugars | 20.0 g | 18.5 g | +8% |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 19.0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 226 ug | 19.0 ug | +1089% |
| 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 | 775 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.20 ug | 0.700 ug | +214% |
| 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 g | |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.003 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.224 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.014 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.006 g | -50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.241 g | 2.21 g | -89% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.018 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.610 g | 1.07 g | -43% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.574 g | 1.02 g | -44% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | 0.041 g | -15% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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, BARBARA'S PUFFINS, original nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) +782% in Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes Biotin (Vitamin B7) +642% in Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes Thiamin (Vitamin B1) +377% in Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes Niacin (Vitamin B3) +271% in Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes
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