Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Cap VS Organic FLAX PLUS flakes

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Cap: 127g
• 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 ready-to-eat, QUAKER, Cap or Organic FLAX PLUS flakes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Cap	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	9.06% 2.9g	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	85% 110g	82.7% 108g	130g per day for Men 19-50 years
Sugars	77% 56g	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	8.66% 3.3g	62.4% 23.7g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Cap	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	190% 2.28mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.3mg	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	233% 3.03mg	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	428% 1713μg	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	0.56% 0.51mg	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	5.3% 0.8mg	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 ready-to-eat, QUAKER, Cap	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	1.4% 14mg	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	341% 27.3mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	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	30.7% 215mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	7.04% 239mg	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	53.8% 806mg	43.6% 654mg	1500mg per day for Men 19-50 years
Zinc	207% 22.8mg	4.03% 0.44mg	11mg per day for Men 19-50 years
Water	0.086% 3.16g	0.13% 4.86g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Cap VS Organic FLAX PLUS Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Cap or Organic FLAX PLUS flakes?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Cap vs Organic FLAX PLUS flakes:

• 500 calories of Cereals ready-to-eat, QUAKER, Cap have 12.3 times more Vitamin B1, 180.4 times more Vitamin B2, 96.5 times more Vitamin B3, 70.7 times more Vitamin B6 and 199.8 times more Vitamin B9 than Organic FLAX PLUS flakes.
• While 500 kcal of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 2.3 times more Vitamin E than Cereals ready-to-eat, QUAKER, Cap.
• 500 calories of Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin E
• 500 calories of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, Cap as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Cap vs Organic FLAX PLUS flakes:

• 500 calories of Cereals ready-to-eat, QUAKER, Cap have 3.2 times more Iron, 1.8 times more Magnesium, 1.2 times more Sodium and 51.4 times more Zinc than Organic FLAX PLUS flakes.
• While 500 kcal of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 3.1 times more Phosphorus and 3 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.
• 500 calories of Cereals ready-to-eat, QUAKER, Cap lack sufficient amounts of Potassium
• 500 calories of Organic FLAX PLUS flakes lack sufficient amounts of Magnesium and Zinc
• Both Cereals ready-to-eat, QUAKER, Cap 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 ready-to-eat, QUAKER, Cap have 3.2 times more Sugars than Organic FLAX PLUS flakes.
• While 500 kcal of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 7.2 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Organic FLAX PLUS flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Cap provide inadequate amounts of Fiber