Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	17.5% 507kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	8.24% 8g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	NA	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	NA	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	82% 107g	130g per day for Men 19-50 years
Sugars	34.8% 25.2g	24% 17.4g	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	36% 13.7g	62% 23.5g	38g per day for Men 19-50 years
Protein	26% 14.6g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	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	126% 1.5mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	3.27% 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	101% 403μg	2.13% 8.5μg	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	2.05% 1.84mg	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	4.63% 0.69mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	50.3% 503mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	NA	14% 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	226% 18mg	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	9.45% 39.7mg	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	72.3% 506mg	93% 652mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	50.6% 758mg	43.3% 649mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Organic FLAX PLUS flakes:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 8.2 times more Vitamin B1, 120.7 times more Vitamin B2, 64.5 times more Vitamin B3, 47.3 times more Vitamin B6, 47.3 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• While Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 2.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs Organic FLAX PLUS flakes:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 6.5 times more Calcium, 2.2 times more Iron, 3.7 times more Magnesium and 7.7 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• While Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.3 times more Phosphorus and 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 1.7 times more Saturated Fat and 1.5 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• While Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.7 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.