Comparing Nutrients in 300 calories Organic FLAX PLUS flakes VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Weight per 300 calories

• Organic FLAX PLUS flakes: 85.7g
• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar: 79.8g

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

Discover which food has more nutrients per 300 calories - Organic FLAX PLUS flakes or Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar?

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	7.58% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	44% 57g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	19.4% 14g	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	37.4% 14.2g	17.4% 6.62g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.3% 0.11mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.66% 0.009mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.98% 0.026mg	60% 0.78mg	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	1.3% 5.14μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1% 0.024μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.089% 0.08mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.26% 1.1mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	4.7% 47mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	NA	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	63% 5.05mg	121% 9.68mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	56.3% 394mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	7.96% 270mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	NA	55μg per day for Men 19-50 years
Sodium	26% 393mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.27mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.079% 2.9g	0.16% 5.9g	3700g per day for Men 19-50 years

Organic FLAX PLUS Flakes VS Cereals, QUAKER, Instant Oatmeal, Fruit And Cream, Variety Of Flavors, Reduced Sugar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Organic FLAX PLUS flakes or Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar?

Lets compare vitamin content per 300 calories of Organic FLAX PLUS flakes vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 300 calories of Organic FLAX PLUS flakes have 2.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 10.4 times more Vitamin B1, 57.4 times more Vitamin B2, 38.4 times more Vitamin B3, 30.4 times more Vitamin B6 and 26.4 times more Vitamin B9 than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• 300 calories of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 300 calories of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Organic FLAX PLUS flakes vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 300 calories of Organic FLAX PLUS flakes have 1.4 times more Phosphorus and 1.6 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 4.2 times more Calcium, 1.9 times more Iron, 3.4 times more Magnesium and 6.9 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain similar levels of Sodium per 300 calories.
• 300 calories of Organic FLAX PLUS flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Organic FLAX PLUS flakes have 2.1 times more Fiber and 1.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 1.3 times more Fat and 1.3 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar offer comparable quantities of Energy and Carbohydrate per 300 calories.