Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Organic FLAX PLUS flakes

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal Organic, Regular: 136g
• Organic FLAX PLUS flakes: 143g

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

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.85% 8.6g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	134% 2.15g	1.6g per day for Men 19-50 years
Omega 6	NA	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	82.7% 108g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	24% 17.5g	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	35% 13.4g	62.4% 23.7g	38g per day for Men 19-50 years
Protein	39% 21.8g	30.4% 17g	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	83% 0.99mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	1.96% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	3.3% 0.043mg	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	11% 43.6μg	2.14% 8.57μg	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	4.27% 0.64mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.36% 0.43μg	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	7.1% 71mg	7.86% 78.6mg	1000mg per day for Men 19-50 years
Copper	NA	14.3% 0.13mg	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	71.5% 5.72mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.26mg	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	92% 646mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	NA	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.45mg	43.6% 654mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	4.03% 0.44mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.13% 4.86g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Organic FLAX PLUS Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Organic FLAX PLUS flakes?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Organic FLAX PLUS flakes:

• 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 5.4 times more Vitamin B1, 13.4 times more Vitamin B2, 3.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Organic FLAX PLUS flakes.
• While 500 kcal of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 2.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin E
• 500 calories of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B6 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 B3, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Organic FLAX PLUS flakes:

• 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 5 times more Magnesium and 9.4 times more Zinc than Organic FLAX PLUS flakes.
• While 500 kcal of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.5 times more Iron, 1.5 times more Potassium and 120.1 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 Phosphorus per 500 calories.
• 500 calories of Organic FLAX PLUS flakes lack sufficient amounts of Magnesium and Zinc
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.3 times more Protein than Organic FLAX PLUS flakes.
• While 500 kcal of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 12.8 times more Sugars and 1.8 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 and Carbohydrate per 500 calories.