Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	127% 3670kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	56.3% 54.6g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	NA	941% 15g	1.6g per day for Men 19-50 years
Omega 6	NA	88.4% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	515% 670g	579% 753g	130g per day for Men 19-50 years
Sugars	13.8% 10g	169% 123g	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	258% 98g	437% 166g	38g per day for Men 19-50 years
Protein	286% 160g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	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	608% 7.3mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	80% 320μg	15% 60μg	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% 0mg	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	31.3% 4.7mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	52% 520mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	NA	100% 0.9mg	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	525% 42mg	736% 59mg	8mg per day for Men 19-50 years
Magnesium	352% 1480mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	78.3% 1.8mg	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	677% 4740mg	657% 4600mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	147% 5010mg	3400mg per day for Men 19-50 years
Selenium	NA	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	305% 4580mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Organic FLAX PLUS flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 1 kg of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Organic FLAX PLUS flakes:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 5.6 times more Vitamin B1, 14 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B6 and 5.3 times more Vitamin B9 than Organic FLAX PLUS flakes.
• While 1 kg of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contains 2.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 1 kilogram of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Organic FLAX PLUS flakes:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 5.3 times more Magnesium and 9.9 times more Zinc than Organic FLAX PLUS flakes.
• While 1 kg of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contains 1.4 times more Iron, 1.4 times more Potassium and 114.5 times more Sodium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Organic FLAX PLUS flakes contain similar levels of Calcium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 1.8 times more Saturated Fat and 1.3 times more Protein than Organic FLAX PLUS flakes.
• While 1 kg of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contains 12.3 times more Sugars and 1.7 times more Fiber than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Organic FLAX PLUS flakes offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.