Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Cap VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Cap	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	54% 1568kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	22.3% 21.7g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	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	266% 346g	230% 299g	130g per day for Men 19-50 years
Sugars	242% 175g	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	27% 10.3g	173% 66g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Cap	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	595% 7.14mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	622% 8.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	594% 95mg	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	731% 9.5mg	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	1342% 5370μg	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	1.76% 1.6mg	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	16.7% 2.5mg	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 ready-to-eat, QUAKER, Cap	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	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	1070% 85.6mg	292% 23.4mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	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	96% 675mg	261% 1826mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	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	169% 2528mg	121% 1818mg	1500mg per day for Men 19-50 years
Zinc	649% 71.4mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Cap VS Organic FLAX PLUS flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, Cap versus 14 oz of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, Cap vs Organic FLAX PLUS flakes:

• 14 ounces of Cereals ready-to-eat, QUAKER, Cap have 13.8 times more Vitamin B1, 203.6 times more Vitamin B2, 108.9 times more Vitamin B3, 79.8 times more Vitamin B6 and 225.5 times more Vitamin B9 than Organic FLAX PLUS flakes.
• While 14 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 2 times more Vitamin E than Cereals ready-to-eat, QUAKER, Cap.
• 14 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, Cap as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, Cap vs Organic FLAX PLUS flakes:

• 14 ounces of Cereals ready-to-eat, QUAKER, Cap have 3.7 times more Iron, 2 times more Magnesium, 1.4 times more Sodium and 58 times more Zinc than Organic FLAX PLUS flakes.
• While 14 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 5 times more Calcium, 2.7 times more Phosphorus and 2.7 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.
• 14 ounces of Cereals ready-to-eat, QUAKER, Cap lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, Cap have 3.7 times more Saturated Fat and 3.6 times more Sugars than Organic FLAX PLUS flakes.
• While 14 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.4 times more Fat, 6.4 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Organic FLAX PLUS flakes offer comparable quantities of Energy and Carbohydrate per 14 ounces.