Comparing Nutrients in 1 kilogram Organic FLAX PLUS flakes VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	121% 3500kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	56.3% 54.6g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	941% 15g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	88.4% 15g	60.3% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	579% 753g	646% 840g	130g per day for Men 19-50 years
Sugars	169% 123g	255% 185g	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	437% 166g	487% 185g	38g per day for Men 19-50 years
Protein	213% 119g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	187% 2.43mg	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% 60μg	47.5% 190μg	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	618% 556mg	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	84.7% 12.7mg	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	55% 550mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	334% 3mg	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	736% 59mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	255% 1070mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	NA	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	657% 4600mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	147% 5010mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	305% 4580mg	469% 7040mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	116% 13mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Organic FLAX PLUS flakes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.4 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 6.8 times more Vitamin B2, 8.6 times more Vitamin B3, 8.1 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Organic FLAX PLUS flakes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 4.4 times more Iron, 3.7 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Calcium, 3.3 times more Copper, 3.8 times more Magnesium, 9.3 times more Selenium, 1.5 times more Sodium and 4.1 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.5 times more Fat, more Saturated Fat, 36.7 times more Omega 3, 1.5 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.5 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.