Comparing Nutrients in 300 calories Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Weight per 300 calories

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola: 64.2g
• Cereals ready-to-eat, QUAKER, Christmas Crunch: 75.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola or Cereals ready-to-eat, QUAKER, Christmas Crunch?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	5.62% 1.8g	7.28% 2.33g	32g per day for Men 19-50 years
Omega 3	64.7% 1.04g	1.46% 0.023g	1.6g per day for Men 19-50 years
Omega 6	26% 4.45g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	50% 65g	130g per day for Men 19-50 years
Sugars	16% 11.7g	46% 33.5g	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	14.2% 5.4g	5.17% 1.96g	38g per day for Men 19-50 years
Protein	13% 7.2g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.42% 0.077mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.49% 0.006mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.064mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	127% 1.65mg	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	2.4% 9.64μg	290% 1161μg	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	0.21% 0.19mg	0.084% 0.076mg	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	3.8% 0.57mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0.69% 0.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	0.83% 8.3mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	12.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.42μg	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	32.4% 2.6mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.7mg	9.9% 41.6mg	420mg per day for Men 19-50 years
Manganese	3.35% 0.077mg	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	29.6% 207mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	4.13% 141mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	8.93% 4.9μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.5mg	36.5% 547mg	1500mg per day for Men 19-50 years
Zinc	2.34% 0.26mg	112% 12.4mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.051% 1.9g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cereals Ready-to-eat, QUAKER, Christmas Crunch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola or Cereals ready-to-eat, QUAKER, Christmas Crunch?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 20.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 16 times more Vitamin B1, 217.1 times more Vitamin B2, 127.8 times more Vitamin B3, 85.4 times more Vitamin B6 and 120.5 times more Vitamin B9 than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.6 times more Phosphorus than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2.2 times more Copper, 5.8 times more Iron, 1.6 times more Magnesium, 6.4 times more Selenium, 11.5 times more Sodium and 48.1 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Copper, Selenium and Zinc
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 3.2 times more Fat, 44.2 times more Omega 3, 8.2 times more Omega 6, 2.7 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 300 kcal of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 2.9 times more Sugars than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein