Comparing Nutrients in 7 ounces Cereals ready-to-eat, BARBARA'S PUFFINS, original VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	22.8% 661kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.82% 1.54g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	117% 152g	130g per day for Men 19-50 years
Sugars	50.7% 36.8g	83% 60g	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	0.49% 0.36g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 59g	g per day for Men 19-50 years
Fiber	97% 36.7g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	153% 1373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	223% 2.9mg	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	9.43% 37.7μg	73.4% 294μg	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	123% 110mg	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	11.8% 1.77mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	14% 139mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	53% 0.48mg	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	33% 2.64mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	NA	198% 4.56mg	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	35.7% 250mg	86.5% 605mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	60.3% 33μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	93% 1397mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.12g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have more Vitamin C and 1.7 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain more Vitamin A, 9.6 times more Vitamin B1, 14.7 times more Vitamin B2, 6.2 times more Vitamin B3, 6 times more Vitamin B6, 7.8 times more Vitamin B9 and 2 times more Vitamin K than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, BARBARA'S PUFFINS, original vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 1.3 times more Copper and 1.4 times more Sodium than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3.7 times more Calcium, 7.8 times more Iron, 2.4 times more Phosphorus and 1.3 times more Zinc than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Magnesium, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, BARBARA'S PUFFINS, original have 2.6 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 1.3 times more Fat, more Saturated Fat, 1.5 times more Omega 6 and 1.6 times more Sugars than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Cereals ready-to-eat, BARBARA'S PUFFINS, original as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.