Comparing Nutrients in 5 ounces Organic FLAX PLUS flakes VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	17% 496kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0% 0g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	8.55% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	92% 119g	130g per day for Men 19-50 years
Sugars	24% 17.4g	36.2% 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% 23.5g	69% 26.2g	38g per day for Men 19-50 years
Protein	30% 17g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	26.5% 0.34mg	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	2.13% 8.5μg	6.73% 27μg	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	87.6% 79mg	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	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	7.8% 78mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	47.4% 0.43mg	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	104% 8.35mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	36% 152mg	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	93% 652mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	66.5% 998mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Organic FLAX PLUS flakes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.4 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 6.8 times more Vitamin B2, 8.6 times more Vitamin B3, 8.1 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin B1 per 5 oz.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Organic FLAX PLUS flakes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 4.4 times more Iron, 3.7 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Calcium, 3.3 times more Copper, 3.8 times more Magnesium, 9.3 times more Selenium, 1.5 times more Sodium and 4.1 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.5 times more Fat, more Saturated Fat, 36.7 times more Omega 3, 1.5 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.5 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.