Comparing Nutrients in 500 calories Organic FLAX PLUS flakes VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Weight per 500 calories

• Organic FLAX PLUS flakes: 143g
• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 143g

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

Discover which food has more nutrients per 500 calories - Organic FLAX PLUS flakes or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	134% 2.15g	NA	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	NA	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	24% 17.5g	36.3% 26.3g	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	38.7% 14.7g	38g per day for Men 19-50 years
Protein	30.4% 17g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.96% 0.31mg	126% 20mg	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	146% 1.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	182% 4.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	12% 1.8mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	7.86% 78.6mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	NA	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	526% 42mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	25% 104mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	NA	55μg per day for Men 19-50 years
Sodium	43.6% 654mg	0.19% 2.86mg	1500mg per day for Men 19-50 years
Zinc	4.03% 0.44mg	88.4% 9.73mg	11mg per day for Men 19-50 years
Water	0.13% 4.86g	0.17% 6.3g	3700g per day for Men 19-50 years

Organic FLAX PLUS Flakes VS Cereals, Ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Organic FLAX PLUS flakes or Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS?

Lets compare vitamin content per 500 calories of Organic FLAX PLUS flakes vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 500 calories of Organic FLAX PLUS flakes have 1.9 times more Vitamin E than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 500 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 8.5 times more Vitamin B1, 99 times more Vitamin B2, 63.9 times more Vitamin B3, 44.3 times more Vitamin B6 and more Vitamin B12 than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• 500 calories of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B12
• 500 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Organic FLAX PLUS flakes vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 500 calories of Organic FLAX PLUS flakes have 1.4 times more Phosphorus, 1.5 times more Potassium and 229 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 500 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 5 times more Iron, 2.6 times more Magnesium and 22 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• 500 calories of Organic FLAX PLUS flakes lack sufficient amounts of Magnesium and Zinc
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Organic FLAX PLUS flakes have 1.6 times more Fiber and 1.4 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 500 kcal of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 1.5 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Energy and Carbohydrate per 500 calories.