Comparing Nutrients in 7 ounces Organic FLAX PLUS flakes VS Cereals, QUAKER, Instant Oatmeal Organic, Regular

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Energy	24% 695kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	187% 3g	NA	1.6g per day for Men 19-50 years
Omega 6	17.5% 3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	102% 133g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	2.74% 2g	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	86.7% 33g	51% 19.4g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	18.3% 0.24mg	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	2.98% 12μg	16% 63.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.52mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Calcium	11% 109mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	146% 11.7mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	NA	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	130% 913mg	134% 941mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Organic FLAX PLUS flakes VS Cereals, QUAKER, Instant Oatmeal Organic, Regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Organic FLAX PLUS flakes versus 7 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Organic FLAX PLUS flakes vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 7 ounces of Organic FLAX PLUS flakes have 2.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular contain 5.6 times more Vitamin B1, 14 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B6 and 5.3 times more Vitamin B9 than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• 7 ounces of Organic FLAX PLUS flakes have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Organic FLAX PLUS flakes vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 7 ounces of Organic FLAX PLUS flakes have 1.4 times more Iron, 1.4 times more Potassium and 114.5 times more Sodium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular contain 5.3 times more Magnesium and 9.9 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Cereals, QUAKER, Instant Oatmeal Organic, Regular contain similar levels of Calcium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Organic FLAX PLUS flakes have 12.3 times more Sugars and 1.7 times more Fiber than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular contain 1.8 times more Saturated Fat and 1.3 times more Protein than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Organic FLAX PLUS flakes and Cereals, QUAKER, Instant Oatmeal Organic, Regular offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.