Comparing Nutrients in 500 calories Organic FLAX PLUS flakes VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Weight per 500 calories

• Organic FLAX PLUS flakes: 143g
• Cereals ready-to-eat, BARBARA'S PUFFINS, original: 150g

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

Which food has more nutrients per 500 calories - Organic FLAX PLUS flakes or Cereals ready-to-eat, BARBARA'S PUFFINS, original?

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	0% 0g	32g per day for Men 19-50 years
Omega 3	134% 2.15g	3.85% 0.062g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	9.05% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	97% 126g	130g per day for Men 19-50 years
Sugars	24% 17.5g	38.4% 28g	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	62.4% 23.7g	73% 27.8g	38g per day for Men 19-50 years
Protein	30.4% 17g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	28% 0.36mg	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	2.14% 8.57μg	7.13% 28.5μg	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	93% 83.5mg	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	12% 1.8mg	8.9% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	0.88% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	7.86% 78.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	50.2% 0.45mg	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	105% 8.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	NA	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	94% 657mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	14% 473mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	45.6% 25μg	55μg per day for Men 19-50 years
Sodium	43.6% 654mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	4.03% 0.44mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.13% 4.86g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Organic FLAX PLUS flakes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.4 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 7.1 times more Vitamin B2, 9.1 times more Vitamin B3, 8.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin B1 per 500 kcal.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Organic FLAX PLUS flakes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 4.2 times more Iron, 3.5 times more Phosphorus and 1.5 times more Potassium than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Calcium, 3.5 times more Copper, 4 times more Magnesium, 9.8 times more Selenium, 1.6 times more Sodium and 4.3 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.4 times more Fat, 34.9 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.6 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.