Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	54.3% 1576kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	75% 72.8g	97g per day for Men 19-50 years
Saturated Fat	38.2% 12.2g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	400% 6.4g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 341g	202% 262g	130g per day for Men 19-50 years
Sugars	243% 176g	99% 72g	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	87.7% 33.3g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	79.6% 44.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	541% 6.5mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	564% 7.33mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	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	1525% 6100μg	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	0.44% 0.4mg	1.32% 1.2mg	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	11% 1.67mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	981% 78.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	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	95% 667mg	183% 1282mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	192% 2874mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	590% 65mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola per 14 oz

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

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have more Vitamin A, 13.6 times more Vitamin B1, 184.6 times more Vitamin B2, 108.7 times more Vitamin B3, 3.7 times more Vitamin B5, 72.6 times more Vitamin B6 and 102.5 times more Vitamin B9 than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 14 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 2.1 times more Vitamin E and 23.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin K
• 14 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 1.9 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 5.4 times more Selenium, 9.8 times more Sodium and 40.9 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 14 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 4.6 times more Calcium, 1.9 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 1.3 times more Carbohydrate and 2.4 times more Sugars than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 14 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 3.8 times more Fat, 52 times more Omega 3, 9.6 times more Omega 6, 3.2 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola offer comparable quantities of Energy and Saturated Fat per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3