Comparing Nutrients in 300 calories Organic FLAX PLUS flakes VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Weight per 300 calories

• Organic FLAX PLUS flakes: 85.7g
• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 90g

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

Which food has more nutrients per 300 calories - Organic FLAX PLUS flakes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.82% 4.68g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0% 0g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	7.58% 1.3g	5.43% 0.92g	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	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	23% 16.7g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	12% 6.68g	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	9.3% 0.11mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.66% 0.009mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	10.7% 1.7mg	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	17% 0.22mg	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	4.28% 17μg	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	55.7% 50mg	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	7.26% 1.1mg	5.35% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	0.53% 0.63μg	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	4.7% 47mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	30% 0.27mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	23% 96mg	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	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	27.4% 15μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.27mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.079% 2.9g	0.087% 3.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 7.1 times more Vitamin B2, 9.1 times more Vitamin B3, 8.5 times more Vitamin B6, 3.3 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 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories 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 4.2 times more Iron, 3.5 times more Phosphorus and 1.5 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, 3.5 times more Copper, 4 times more Magnesium, 9.8 times more Selenium, 1.6 times more Sodium and 4.3 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.4 times more Fat, 34.9 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.6 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 300 kcal.
• 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 300 kcal.