Comparing Nutrients in 7 ounces Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	32% 927kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	37.5% 36.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	110% 142g	130g per day for Men 19-50 years
Sugars	49.7% 36g	1.3% 0.93g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	44% 16.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	13.7% 0.18mg	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	7.44% 29.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.8% 1.77mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	10% 101mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	100% 8mg	794% 63.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	118% 2.7mg	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	92% 641mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 2.4 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 6.3 times more Vitamin B1, 41.7 times more Vitamin B2, 42.4 times more Vitamin B3, 6.2 times more Vitamin B5 and 3 times more Vitamin B6 than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.8 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 17.3 times more Calcium, 2.6 times more Copper, 7.9 times more Iron, 11.4 times more Manganese, 4.4 times more Sodium and 3.4 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.3 times more Energy, 13 times more Fat, 11.1 times more Saturated Fat, 43.6 times more Omega 3, 11.7 times more Omega 6, 38.7 times more Sugars and 1.9 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Carbohydrate and Protein per 7 oz.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 7 oz.