Comparing Nutrients in 100 calories Organic FLAX PLUS flakes VS Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal

Weight per 100 calories

• Organic FLAX PLUS flakes: 28.6g
• Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal: 26.6g

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 WHOLE HEARTS oat cereal?

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.7% 0.22g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	7.9% 5.73g	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	6.37% 2.42g	38g per day for Men 19-50 years
Protein	6.08% 3.4g	3.62% 2.03g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	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	52.7% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.22% 0.003mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	26.4% 4.2mg	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	32.4% 0.42mg	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	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52.6% 1.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21% 19mg	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	9.9% 1.5mg	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 WHOLE HEARTS oat cereal	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	0% 0mg	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	107% 8.54mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	4.88% 20.5mg	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	12.2% 85.6mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	4.44% 151mg	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	9.82% 147mg	1500mg per day for Men 19-50 years
Zinc	0.81% 0.089mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	0.02% 0.73g	3700g per day for Men 19-50 years

Organic FLAX PLUS Flakes VS Cereals Ready-to-eat, QUAKER WHOLE HEARTS Oat Cereal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Organic FLAX PLUS flakes or Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal?

Lets compare vitamin content per 100 calories of Organic FLAX PLUS flakes vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 100 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 17 times more Vitamin B1, 125.5 times more Vitamin B2, 67.1 times more Vitamin B3, 49.2 times more Vitamin B6, 221.4 times more Vitamin B9, more Vitamin B12, more Vitamin C and 4.1 times more Vitamin E 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, Vitamin B12 and Vitamin C

Comparing minerals per 100 calories for Organic FLAX PLUS flakes vs Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal:

• 100 calories of Organic FLAX PLUS flakes have 1.5 times more Phosphorus than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 5.1 times more Iron, 2.6 times more Magnesium and 35.7 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain similar levels of Potassium and Sodium per 100 calories.
• 100 calories of Organic FLAX PLUS flakes lack sufficient amounts of Magnesium and Zinc
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Organic FLAX PLUS flakes have 2 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• While 100 kcal of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal contain 1.6 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 WHOLE HEARTS oat cereal offer comparable quantities of Energy and Carbohydrate per 100 calories.