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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Rice and Wheat cereal bar	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	4.4% 44mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	45.4% 3.63mg	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	86.7% 2mg	7.4% 0.17mg	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	27.5% 193mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	64% 35.3μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice and Wheat cereal bar versus 5 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice and Wheat cereal bar vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

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

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

• 5 ounces of Rice and Wheat cereal bar have 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.
• While 5 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 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.
• Both Rice and Wheat cereal bar and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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