Comparing Nutrients in 7 ounces Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Rice and Wheat cereal bar

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	32% 927kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	37.5% 36.4g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	0% 0g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	111% 144g	130g per day for Men 19-50 years
Sugars	49.7% 36g	87% 63g	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	44% 16.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	139% 1.8mg	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	7.44% 29.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.8% 1.77mg	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	10% 101mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	40.8% 0.37mg	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	63.5% 5.1mg	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	121% 2.8mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Rice and Wheat cereal bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola versus 7 oz of Rice and Wheat cereal bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Rice and Wheat cereal bar:

• 7 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.6 times more Vitamin B5 and 21.8 times more Vitamin K than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 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.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Rice and Wheat cereal bar provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin K
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Rice and Wheat cereal bar:

• 7 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 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.
• While 7 oz of Rice and Wheat cereal bar contain 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.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Rice and Wheat cereal bar contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 2 times more Fat, more Saturated Fat, 19.7 times more Omega 3, 3.5 times more Omega 6, 4.7 times more Fiber and 1.2 times more Protein than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 1.8 times more Sugars 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 Rice and Wheat cereal bar offer comparable quantities of Energy and Carbohydrate per seven ounces.