Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	18% 520kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	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	73% 95g	82% 107g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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	36.6% 14g	62% 23.5g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	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	86.2% 1.03mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	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	13% 0.17mg	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	11.3% 45.4μg	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	0% 0mg	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	4.44% 0.67mg	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 Organic, Regular	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	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	74.4% 5.95mg	104% 8.35mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	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	96% 672mg	93% 652mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	0.38% 5.67mg	43.3% 649mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Organic FLAX PLUS flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 5 oz of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Organic FLAX PLUS flakes:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 5.6 times more Vitamin B1, 14 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B6 and 5.3 times more Vitamin B9 than Organic FLAX PLUS flakes.
• While 5 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 2.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 5 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Organic FLAX PLUS flakes:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 5.3 times more Magnesium and 9.9 times more Zinc than Organic FLAX PLUS flakes.
• While 5 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.4 times more Iron, 1.4 times more Potassium and 114.5 times more Sodium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Organic FLAX PLUS flakes contain similar levels of Calcium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.8 times more Saturated Fat and 1.3 times more Protein than Organic FLAX PLUS flakes.
• While 5 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 12.3 times more Sugars and 1.7 times more Fiber than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Organic FLAX PLUS flakes offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.