Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Weight per 100 calories

• Cereals ready-to-eat, QUAKER, Christmas Crunch: 25g
• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola: 21.4g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	4.05% 3.93g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	0.49% 0.008g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	8.73% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	11% 14g	130g per day for Men 19-50 years
Sugars	15.4% 11g	5.37% 3.9g	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	1.72% 0.65g	4.73% 1.8g	38g per day for Men 19-50 years
Protein	2% 1.1g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	2.14% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.8% 0.46mg	0.16% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.48mg	0.27% 0.043mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.86% 0.093mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.2% 0.55mg	0.49% 0.006mg	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	97% 387μg	0.8% 3.2μg	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	0.028% 0.025mg	0.071% 0.064mg	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	0.71% 0.11mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	4.68% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	0.28% 2.77mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.23% 0.038mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.054% 2.14μg	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	62.3% 5mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	2.04% 8.57mg	420mg per day for Men 19-50 years
Manganese	NA	1.1% 0.026mg	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	6.05% 42.3mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	1.38% 47mg	1.83% 62.3mg	3400mg per day for Men 19-50 years
Selenium	2.98% 1.64μg	0.47% 0.26μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.12mg	0.78% 0.086mg	11mg per day for Men 19-50 years
Water	0.017% 0.63g	0.017% 0.64g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Christmas Crunch VS Cereals Ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 16 times more Vitamin B1, 217.1 times more Vitamin B2, 127.8 times more Vitamin B3, 85.4 times more Vitamin B6 and 120.5 times more Vitamin B9 than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 100 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 20.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin K
• 100 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.2 times more Copper, 5.8 times more Iron, 1.6 times more Magnesium, 6.4 times more Selenium, 11.5 times more Sodium and 48.1 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 100 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 1.6 times more Phosphorus than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 100 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Copper, Selenium and Zinc
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 2.9 times more Sugars than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 100 kcal of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 3.2 times more Fat, 44.2 times more Omega 3, 8.2 times more Omega 6, 2.7 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein