Comparing Nutrients in 500 calories Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Rice and Wheat cereal bar

Weight per 500 calories

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola: 107g
• Rice and Wheat cereal bar: 122g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola or Rice and Wheat cereal bar?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.2% 19.6g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	9.37% 3g	0% 0g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	6.27% 0.1g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.8g	68.4% 89g	130g per day for Men 19-50 years
Sugars	27% 19.5g	53.6% 39g	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	23.7% 9g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	21.5% 12g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.82% 0.011mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.47% 0.032mg	85.5% 1.1mg	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	4.6% 18.3μg	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	0.36% 0.32mg	0% 0mg	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	6.35% 0.95mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	1.22% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	5.46% 54.6mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.086mg	25% 0.23mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	10% 43mg	13.4% 56.2mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	74.8% 1.72mg	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	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	2.34% 1.3μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.2mg	35% 523mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.25% 9.17g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Rice And Wheat Cereal Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola or Rice and Wheat cereal bar?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Rice and Wheat cereal bar:

• 500 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 19.1 times more Vitamin K than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 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.
• 500 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
• 500 calories of Rice and Wheat cereal bar have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Rice and Wheat cereal bar:

• 500 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.4 times more Iron and 2.1 times more Phosphorus than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 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.
• 500 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Copper, Manganese, Selenium and Zinc
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Rice and Wheat cereal bar lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 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.
• While 500 kcal of Rice and Wheat cereal bar contain 1.3 times more Carbohydrate and 2 times more Sugars 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 Rice and Wheat cereal bar offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Rice and Wheat cereal bar provide inadequate amounts of Omega 3 and Fiber