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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	54% 1568kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	17% 22g	130g per day for Men 19-50 years
Sugars	160% 116g	13.6% 9.84g	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	49% 18.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	46% 25.8g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	176% 1588μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	34% 0.44mg	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	181% 722μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	447% 10.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.3% 6.2mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	46% 0.41mg	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	164% 13mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	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	92% 643mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	90% 1353mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.5% 18.7g	9.97% 369g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have 38.9 times more Vitamin B1, 26.7 times more Vitamin B2, 16.5 times more Vitamin B3, 8 times more Vitamin B6, 20.2 times more Vitamin B9, more Vitamin B12, more Vitamin D, 2.1 times more Vitamin E and 1.3 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Vitamin A and 3 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Blueberry Morning.

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

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have 1.6 times more Calcium, 1.9 times more Copper, 5.2 times more Iron, 7.1 times more Magnesium, 6.8 times more Phosphorus, 41.8 times more Selenium, 1.4 times more Sodium and 6.2 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 19.8 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Drained Canned Carrots with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have 15.8 times more Energy, 27.9 times more Fat, 16.7 times more Saturated Fat, 12.8 times more Omega 3, 17.2 times more Omega 6, 14.7 times more Carbohydrate, 11.8 times more Sugars, 3.1 times more Fiber and 10.2 times more Protein than Drained Canned Carrots with Salt.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.