Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, maple and brown sugar, dry VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	26.4% 766kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	9.68% 9.4g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	4.82% 1.54g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	115% 149g	130g per day for Men 19-50 years
Sugars	83% 60g	33.5% 24.3g	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	0.49% 0.36g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 59g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	86.7% 33g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	153% 1373μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	4.58% 0.06mg	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	73.4% 294μg	2.98% 12μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.75% 1mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	51% 512mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	20% 0.18mg	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	257% 20.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	15.5% 0.36mg	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	86.5% 605mg	130% 913mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Organic FLAX PLUS flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 7 oz of Organic FLAX PLUS flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Organic FLAX PLUS flakes:

• 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have more Vitamin A, 8.2 times more Vitamin B1, 100.2 times more Vitamin B2, 53.4 times more Vitamin B3, 8.8 times more Vitamin B5, 48.8 times more Vitamin B6 and 24.7 times more Vitamin B9 than Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 2.5 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 7 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Organic FLAX PLUS flakes:

• 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have 4.7 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 12.8 times more Manganese, 9.3 times more Selenium and 5.5 times more Zinc than Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.5 times more Phosphorus and 1.4 times more Potassium than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Organic FLAX PLUS flakes contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, oats, instant, fortified, maple and brown sugar, dry have 1.3 times more Saturated Fat and 2.5 times more Sugars than Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 29.5 times more Omega 3, 2.3 times more Fiber and 1.3 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Organic FLAX PLUS flakes offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per seven ounces.