Comparing Nutrients in 100 calories Organic FLAX PLUS flakes VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Weight per 100 calories

• Organic FLAX PLUS flakes: 28.6g
• Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple: 26.3g

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

Discover which food has more nutrients per 100 calories - Organic FLAX PLUS flakes or Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple?

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	6.1% 4.43g	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	12.5% 4.74g	5.75% 2.2g	38g per day for Men 19-50 years
Protein	6.08% 3.4g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.66% 0.009mg	18% 0.23mg	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	0.43% 1.7μg	47.6% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.36% 3.03mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.071% 0.086μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	2.86% 0.026mg	NA	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	21% 1.7mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	2.24% 0.051mg	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	18.8% 131mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.51μg	NA	55μg per day for Men 19-50 years
Sodium	8.72% 131mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	0.81% 0.089mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	0.02% 0.72g	3700g per day for Men 19-50 years

Organic FLAX PLUS Flakes VS Cereals Ready-to-eat, QUAKER Oatmeal Squares, Golden Maple Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Organic FLAX PLUS flakes or Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple?

Lets compare vitamin content per 100 calories of Organic FLAX PLUS flakes vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 100 kcal of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 4.9 times more Vitamin B1, 78.3 times more Vitamin B2, 40.1 times more Vitamin B3, 27 times more Vitamin B6, 111 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• 100 calories of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Organic FLAX PLUS flakes vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 100 calories of Organic FLAX PLUS flakes have 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Sodium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 100 kcal of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 3.4 times more Calcium, 4.5 times more Iron, 3.8 times more Magnesium and 21.3 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• 100 calories of Organic FLAX PLUS flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Organic FLAX PLUS flakes have 2.2 times more Fiber than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 100 kcal of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 1.3 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.