Comparing Nutrients in 14 ounces Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Rice and Wheat cereal bar

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	64% 1853kcal	56% 1623kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.8g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	0% 0g	32g per day for Men 19-50 years
Omega 3	400% 6.4g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	222% 289g	130g per day for Men 19-50 years
Sugars	99% 72g	174% 126g	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	87.7% 33.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	79.6% 44.6g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	278% 3.6mg	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	15% 59.5μg	15% 59.5μg	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	1.32% 1.2mg	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	77.8% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.7% 104μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	20.2% 202mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	81.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	200% 16mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	243% 5.6mg	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	183% 1282mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	64.2% 7.06mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Rice and Wheat cereal bar per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola versus 14 oz of Rice and Wheat cereal bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Rice and Wheat cereal bar:

• 14 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.6 times more Vitamin B5 and 21.8 times more Vitamin K than Rice and Wheat cereal bar.
• While 14 oz of Rice and Wheat cereal bar contain 5.7 times more Vitamin B1, 77.3 times more Vitamin B2, 45.5 times more Vitamin B3, 30.3 times more Vitamin B6 and 3.3 times more Vitamin E than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Rice and Wheat cereal bar provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin K
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Rice and Wheat cereal bar:

• 14 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.6 times more Calcium, 1.6 times more Iron, 2.4 times more Phosphorus and 2 times more Potassium than Rice and Wheat cereal bar.
• While 14 oz of Rice and Wheat cereal bar contain 2.3 times more Copper, 11.7 times more Manganese, 20.8 times more Selenium, 5.8 times more Sodium and 4.5 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Rice and Wheat cereal bar contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 2 times more Fat, more Saturated Fat, 19.7 times more Omega 3, 3.5 times more Omega 6, 4.7 times more Fiber and 1.2 times more Protein than Rice and Wheat cereal bar.
• While 14 oz of Rice and Wheat cereal bar contain 1.8 times more Sugars than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Rice and Wheat cereal bar offer comparable quantities of Energy and Carbohydrate per 14 ounces.