Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	49% 1421kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	22.3% 21.7g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	NA	373% 5.97g	1.6g per day for Men 19-50 years
Omega 6	NA	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	230% 299g	130g per day for Men 19-50 years
Sugars	97% 70.6g	67% 48.6g	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	101% 38.5g	173% 66g	38g per day for Men 19-50 years
Protein	73% 41g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	352% 4.23mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	368% 4.8mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	352% 56.3mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	434% 5.64mg	9.16% 0.12mg	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	282% 1127μg	5.95% 24μg	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	5.73% 5.16mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.94mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	141% 1409mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	NA	39.7% 0.36mg	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	634% 50.7mg	292% 23.4mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.71mg	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	202% 1417mg	261% 1826mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	58.5% 1988mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	142% 2123mg	121% 1818mg	1500mg per day for Men 19-50 years
Zinc	86.2% 9.5mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.36% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Organic FLAX PLUS flakes:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 8.2 times more Vitamin B1, 120.7 times more Vitamin B2, 64.5 times more Vitamin B3, 47.3 times more Vitamin B6, 47.3 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• While Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 2.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Organic FLAX PLUS flakes:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 6.5 times more Calcium, 2.2 times more Iron, 3.7 times more Magnesium and 7.7 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• While Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.3 times more Phosphorus and 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 1.7 times more Saturated Fat and 1.5 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• While Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.7 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have similar amounts of Energy, Fat, Carbohydrate and Protein per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.