Comparing Nutrients in 300 calories Rice and Wheat cereal bar VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Weight per 300 calories

• Rice and Wheat cereal bar: 73.3g
• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola: 64.2g

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

Discover which food has more nutrients per 300 calories - Rice and Wheat cereal bar or Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola?

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Rice and Wheat cereal bar	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.62% 1.8g	32g per day for Men 19-50 years
Omega 3	3.76% 0.06g	64.7% 1.04g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	26% 4.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	32% 23.3g	16% 11.7g	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	3.47% 1.32g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	12% 6.67g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	6.42% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	0.49% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	0.8% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	1.3% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	1.5% 0.019mg	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	2.75% 11μg	2.4% 9.64μg	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	0.21% 0.19mg	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	14.4% 2.16mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	5.7% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.42μg	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	23.5% 1.88mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	6.1% 25.7mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	3.35% 0.077mg	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	14.3% 100mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	3.17% 47.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2.34% 0.26mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.052% 1.93g	3700g per day for Men 19-50 years

Rice And Wheat Cereal Bar VS Cereals Ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice and Wheat cereal bar or Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola?

Lets compare vitamin content per 300 calories of Rice and Wheat cereal bar vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 300 calories of Rice and Wheat cereal bar have 6.5 times more Vitamin B1, 88.3 times more Vitamin B2, 51.9 times more Vitamin B3, 34.6 times more Vitamin B6 and 3.8 times more Vitamin E than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 300 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 19.1 times more Vitamin K than Rice and Wheat cereal bar.
• 300 calories of Rice and Wheat cereal bar have insufficient amounts of Vitamin K
• 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 E
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Rice and Wheat cereal bar vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 300 calories of Rice and Wheat cereal bar have 2.6 times more Copper, 1.3 times more Magnesium, 13.4 times more Manganese, 23.7 times more Selenium, 6.6 times more Sodium and 5.1 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 300 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 1.4 times more Iron and 2.1 times more Phosphorus than Rice and Wheat cereal bar.
• 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Copper, Manganese, Selenium and Zinc
• Both Rice and Wheat cereal bar as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice and Wheat cereal bar have 1.3 times more Carbohydrate and 2 times more Sugars than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 300 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 1.8 times more Fat, 17.2 times more Omega 3, 3.1 times more Omega 6 and 4.1 times more Fiber than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Rice and Wheat cereal bar provide inadequate amounts of Omega 3 and Fiber