Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	19.3% 560kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	87.5% 28g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1008% 16g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	408% 69.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	508% 661g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	251% 182g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	221% 84g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	23% 0.3mg	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	72.5% 290μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.33% 3mg	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	2.67% 0.4mg	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	104% 1040mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	511% 41mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	52% 1.2mg	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	67% 470mg	461% 3230mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.3% 862g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt versus 1 kg 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 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt has 6.7 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 1.3 times more Vitamin B1, 22.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt has 2 times more Calcium, 1.6 times more Manganese and 28.7 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 2.2 times more Copper, 5.7 times more Magnesium, 6.9 times more Phosphorus, 12.7 times more Potassium, 2.2 times more Sodium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain similar levels of Iron per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 8.3 times more Energy, 91.7 times more Fat, 54.9 times more Saturated Fat, 268.7 times more Omega 3, 72.2 times more Omega 6, 5.6 times more Carbohydrate, 259.6 times more Sugars, 12 times more Fiber and 7.8 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber