Comparing Nutrients in 14 ounces Cooked Oats with Salt VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Cooked Oats with Salt	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	9.7% 282kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	7.44% 2.4g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	249% 324g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	160% 116g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	49% 18.7g	38g per day for Men 19-50 years
Protein	18% 10g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0% 0μg	176% 1588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	275% 3.57mg	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	5.95% 24μg	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	447% 10.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	44.7% 3.57mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	43.7% 306mg	92% 643mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.5% 18.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, POST SELECTS Blueberry Morning per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Oats with Salt versus 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 9.2 times more Vitamin B1, 50 times more Vitamin B2, 40.4 times more Vitamin B3, 180 times more Vitamin B6, 30.3 times more Vitamin B9, more Vitamin B12, 19.5 times more Vitamin E and 42.3 times more Vitamin K than Boiled Regular Oats with salt.
• 14 ounces of Cooked Oats with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin E and Vitamin K
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 14 ounces of Cooked Oats with Salt have 17.8 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 4.6 times more Calcium, 2.7 times more Copper, 3.7 times more Iron, 2.1 times more Magnesium, 2.1 times more Phosphorus, 2.8 times more Potassium, 3.1 times more Selenium, 4.8 times more Sodium and 1.6 times more Zinc than Boiled Regular Oats with salt.
• 14 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 5.6 times more Energy, 3.5 times more Fat, 7.8 times more Omega 3, 2.5 times more Omega 6, 6.8 times more Carbohydrate, 108.1 times more Sugars, 2.8 times more Fiber and 2.6 times more Protein than Boiled Regular Oats with salt.
• 14 ounces of Cooked Oats with Salt provide inadequate amounts of Omega 3