Comparing Nutrients in 7 ounces Organic FLAX PLUS flakes VS Cereals ready-to-eat, BARBARA'S PUFFINS, original

Macros Ratio

	Protein	Fat	Carbs
Organic FLAX PLUS flakes	12%	12%	76%
Cereals ready-to-eat, BARBARA'S PUFFINS, original	7%	8%	85%

Macro Nutrients

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Energy	24% 695kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	187% 3g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	17.5% 3g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	128% 167g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	50.7% 36.8g	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	97% 36.7g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	23.6% 3.77mg	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	37% 0.48mg	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	9.43% 37.7μg	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	123% 110mg	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	17% 2.52mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Organic FLAX PLUS flakes	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Recommended Dietary Allowance
Calcium	11% 109mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	66.4% 0.6mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	50.6% 212mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	60.6% 909mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.19% 7.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Organic FLAX PLUS flakes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.4 times more Vitamin E than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 6.8 times more Vitamin B2, 8.6 times more Vitamin B3, 8.1 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Vitamin B1 per 7 oz.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Organic FLAX PLUS flakes vs Cereals ready-to-eat, BARBARA'S PUFFINS, original:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 4.4 times more Iron, 3.7 times more Phosphorus and 1.6 times more Potassium than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.3 times more Calcium, 3.3 times more Copper, 3.8 times more Magnesium, 9.3 times more Selenium, 1.5 times more Sodium and 4.1 times more Zinc than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes have 1.5 times more Fat, more Saturated Fat, 36.7 times more Omega 3, 1.5 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, BARBARA'S PUFFINS, original.
• While Cereals ready-to-eat, BARBARA'S PUFFINS, original contain 1.5 times more Sugars than Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes and Cereals ready-to-eat, BARBARA'S PUFFINS, original have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Cereals ready-to-eat, NATUREs PATH, Organic FLAX PLUS flakes as well as Cereals ready-to-eat, BARBARA'S PUFFINS, original have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.