Comparing Nutrients in 5 ounces Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Rice and Wheat cereal bar

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	23% 662kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	26.8% 26g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0% 0g	32g per day for Men 19-50 years
Omega 3	143% 2.3g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	57.8% 9.82g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	79.3% 103g	130g per day for Men 19-50 years
Sugars	35.5% 25.8g	62% 45g	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	31.3% 12g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	28.4% 16g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	84.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	1.8% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	99% 1.3mg	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	5.3% 21.3μg	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	0.47% 0.43mg	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	8.4% 1.26mg	27.8% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	29% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	86.7% 2mg	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	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Rice and Wheat cereal bar 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 Rice and Wheat cereal bar 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 Rice and Wheat cereal bar:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.6 times more Vitamin B5 and 21.8 times more Vitamin K than Rice and Wheat cereal bar.
• While 5 oz of Rice and Wheat cereal bar contain 5.7 times more Vitamin B1, 77.3 times more Vitamin B2, 45.5 times more Vitamin B3, 30.3 times more Vitamin B6 and 3.3 times more Vitamin E 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 Rice and Wheat cereal bar provide similar amounts of Vitamin B9 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 Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin K
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Rice and Wheat cereal bar:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.6 times more Calcium, 1.6 times more Iron, 2.4 times more Phosphorus and 2 times more Potassium than Rice and Wheat cereal bar.
• While 5 oz of Rice and Wheat cereal bar contain 2.3 times more Copper, 11.7 times more Manganese, 20.8 times more Selenium, 5.8 times more Sodium and 4.5 times more Zinc 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 Rice and Wheat cereal bar contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 2 times more Fat, more Saturated Fat, 19.7 times more Omega 3, 3.5 times more Omega 6, 4.7 times more Fiber and 1.2 times more Protein than Rice and Wheat cereal bar.
• While 5 oz of Rice and Wheat cereal bar contain 1.8 times more Sugars 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 Rice and Wheat cereal bar offer comparable quantities of Energy and Carbohydrate per five ounces.