Comparing Nutrients in 100 grams Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

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, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	16% 467kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	8.75% 2.8g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	40.8% 6.93g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	7.77% 10g	130g per day for Men 19-50 years
Sugars	25% 18g	0.47% 0.34g	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	% 0.07g	g per day for Men 19-50 years
Fiber	22% 8.4g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	20% 11.2g	3.36% 1.88g	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, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	3.46% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	2.54% 0.033mg	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	3.75% 15μg	8% 32μg	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	0.33% 0.3mg	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	5.93% 0.89mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	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, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	50.5% 4.04mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	9.83% 0.23mg	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	46% 323mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	0.76% 26mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	4.93% 74mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.4 times more Vitamin B1, 14.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.1 times more Vitamin B9 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, cooked with water, microwaved, without salt have similar amounts of Vitamin B6 per 100 g.
• 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, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 1.5 times more Copper, 5 times more Magnesium, 5.7 times more Phosphorus, 11.2 times more Potassium, 1.6 times more Sodium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 2.6 times more Calcium, 1.9 times more Manganese and 29 times more Water 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, cooked with water, microwaved, without salt have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 9 times more Energy, 49.5 times more Fat, 28.3 times more Saturated Fat, 161.2 times more Omega 3, 41.7 times more Omega 6, 6.5 times more Carbohydrate, 53.4 times more Sugars, 12 times more Fiber and 6 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 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, cooked with water, microwaved, without salt have insufficient amounts of Glucose and Sucrose in 100 g.