Comparing Nutrients in 1 pound 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	57.4% 1665kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	NA	427% 6.83g	1.6g per day for Men 19-50 years
Omega 6	NA	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	263% 341g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	76.6% 55.6g	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	117% 44.5g	198% 75.3g	38g per day for Men 19-50 years
Protein	130% 72.6g	96% 54g	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	276% 3.3mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	6.24% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	10.5% 0.14mg	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	36.3% 145μg	6.8% 27.2μg	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	14.2% 2.13mg	38.4% 5.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	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	23.6% 236mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	NA	45.4% 0.41mg	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	238% 19mg	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	35.5% 0.82mg	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	307% 2150mg	298% 2087mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	67% 2272mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	138% 2077mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	1.08% 40g	0.42% 15.4g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.