Comparing Nutrients in 500 calories Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 500 calories

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola: 107g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 141g

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.3 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry. It has very high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.2% 19.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	9.37% 3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.8g	77.8% 101g	130g per day for Men 19-50 years
Sugars	27% 19.5g	0.91% 0.66g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	23.7% 9g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	21.5% 12g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.82% 0.011mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.47% 0.032mg	9.75% 0.13mg	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	4% 16μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.36% 0.32mg	0% 0mg	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	6.35% 0.95mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	0% 0μg	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, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	5.46% 54.6mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.086mg	32.2% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.27% 10.7μg	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	54% 4.33mg	564% 45mg	8mg per day for Men 19-50 years
Magnesium	10% 43mg	15.4% 64.8mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	83.7% 1.93mg	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	49.4% 346mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	2.34% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.2mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 8.3 times more Vitamin B1, 54.9 times more Vitamin B2, 55.7 times more Vitamin B3, 8.2 times more Vitamin B5 and 3.9 times more Vitamin B6 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 as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.4 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 22.8 times more Calcium, 3.4 times more Copper, 10.4 times more Iron, 1.5 times more Magnesium, 15 times more Manganese, 1.6 times more Phosphorus, 5.8 times more Sodium and 4.4 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 9.9 times more Fat, 8.4 times more Saturated Fat, 33.1 times more Omega 3, 8.9 times more Omega 6, 29.4 times more Sugars and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.4 times more Carbohydrate and 1.4 times more Protein 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, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Energy per 500 kcal.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 500 kcal.