Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Organic FLAX PLUS flakes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%
Organic FLAX PLUS flakes	12%	12%	76%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Energy	24.5% 710kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	NA	187% 3g	1.6g per day for Men 19-50 years
Omega 6	NA	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	106% 138g	115% 149g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	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	46% 17.5g	86.7% 33g	38g per day for Men 19-50 years
Protein	40% 22.3g	42.2% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	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	135% 542μg	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	0.66% 0.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Organic FLAX PLUS flakes	Recommended Dietary Allowance
Calcium	62% 621mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	NA	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	298% 24mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	111% 776mg	130% 913mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar VS Organic FLAX PLUS flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar 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, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Organic FLAX PLUS flakes:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 6.9 times more Vitamin B1, 117 times more Vitamin B2, 62 times more Vitamin B3, 45.7 times more Vitamin B6 and 45.5 times more Vitamin B9 than Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 2.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• 7 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar as well as Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar vs Organic FLAX PLUS flakes:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 5.7 times more Calcium, 2 times more Iron, 4.1 times more Magnesium, 1.7 times more Sodium and 8.5 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 Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Organic FLAX PLUS flakes contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 1.9 times more Saturated Fat than Organic FLAX PLUS flakes.
• While 7 oz of Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes contain 1.9 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar and Organic FLAX PLUS flakes offer comparable quantities of Energy, Fat, Carbohydrate, Sugars and Protein per seven ounces.