Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Christmas Crunch: 126g
• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola: 107g

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, Christmas Crunch or Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.1g	20.2% 19.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	9.37% 3g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	5.33% 0.91g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	54.4% 70.8g	130g per day for Men 19-50 years
Sugars	77% 56g	27% 19.5g	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	8.6% 3.27g	23.7% 9g	38g per day for Men 19-50 years
Protein	10% 5.6g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	0.82% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	2.47% 0.032mg	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	484% 1936μg	4% 16μg	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	0.14% 0.13mg	0.36% 0.32mg	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	3.53% 0.53mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.15% 1.4μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	9.5% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.27% 10.7μg	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	311% 25mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.3mg	10% 43mg	420mg per day for Men 19-50 years
Manganese	NA	5.6% 0.13mg	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	30.2% 212mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	9.16% 312mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	2.34% 1.3μg	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	5.3% 79.2mg	1500mg per day for Men 19-50 years
Zinc	187% 20.6mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.087% 3.2g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Christmas Crunch VS Cereals Ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 16 times more Vitamin B1, 217.1 times more Vitamin B2, 127.8 times more Vitamin B3, 85.4 times more Vitamin B6 and 120.5 times more Vitamin B9 than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 500 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 20.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin K
• 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 B9
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.2 times more Copper, 5.8 times more Iron, 1.6 times more Magnesium, 6.4 times more Selenium, 11.5 times more Sodium and 48.1 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 500 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 1.6 times more Phosphorus than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 500 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Copper, Selenium and Zinc
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 2.9 times more Sugars than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 500 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 3.2 times more Fat, 44.2 times more Omega 3, 8.2 times more Omega 6, 2.7 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein