Comparing Nutrients in 5 ounces Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	23% 662kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	26.8% 26g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	143% 2.3g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	57.8% 9.82g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	11% 14.3g	130g per day for Men 19-50 years
Sugars	35.5% 25.8g	0.66% 0.48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	31.3% 12g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	28.4% 16g	4.76% 2.66g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	8.85% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	3.6% 0.047mg	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	5.3% 21.3μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.4% 1.26mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	71.6% 5.73mg	88.2% 7.06mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	14% 0.32mg	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	65.4% 458mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	7% 105mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola versus 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.4 times more Vitamin B1, 14.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.1 times more Vitamin B9 than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.5 times more Copper, 5 times more Magnesium, 5.7 times more Phosphorus, 11.2 times more Potassium, 1.6 times more Sodium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 2.6 times more Calcium, 1.9 times more Manganese and 29 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain similar levels of Iron per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 9 times more Energy, 49.5 times more Fat, 28.3 times more Saturated Fat, 161.2 times more Omega 3, 41.7 times more Omega 6, 6.5 times more Carbohydrate, 53.4 times more Sugars, 12 times more Fiber and 6 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber