Comparing Nutrients in 14 ounces Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	45.6% 1322kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	19.4% 18.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	9.65% 3.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	36% 6.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	234% 304g	130g per day for Men 19-50 years
Sugars	101% 73.5g	166% 120g	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	0.99% 0.71g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 118g	g per day for Men 19-50 years
Fiber	193% 73.4g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	305% 2746μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	354% 4.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	306% 3.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	291% 46.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	447% 5.8mg	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	19% 75.4μg	147% 587μg	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	245% 221mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.5% 3.53mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	27.8% 278mg	102% 1024mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	106% 0.95mg	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	66% 5.28mg	514% 41mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	NA	396% 9.1mg	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	71.4% 500mg	173% 1211mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	186% 2794mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	0.69% 25.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have more Vitamin C and 1.7 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain more Vitamin A, 9.6 times more Vitamin B1, 14.7 times more Vitamin B2, 6.2 times more Vitamin B3, 6 times more Vitamin B6, 7.8 times more Vitamin B9 and 2 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 1.3 times more Copper and 1.4 times more Sodium than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3.7 times more Calcium, 7.8 times more Iron, 2.4 times more Phosphorus and 1.3 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Magnesium, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2.6 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 1.3 times more Fat, more Saturated Fat, 1.5 times more Omega 6 and 1.6 times more Sugars than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 14 oz.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.