Comparing Nutrients in 1 pound 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	11% 322kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	36.2% 6.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	285% 370g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	183% 132g	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	% 1.13g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	56% 21.3g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	52.6% 29.5g	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	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	314% 4.1mg	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	6.8% 27.2μg	206% 826μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	510% 12.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	55% 331IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	47% 7.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	48% 57.6μg	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	4.1% 41mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	50% 349mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	103% 1547mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, POST SELECTS Blueberry Morning per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Oats with Salt versus 1 lb 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 1 pound of Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 1 lb of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 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.
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 1 pound of Cooked Oats with Salt has 17.8 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 1 lb of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 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.
• 1 pound of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 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.
• 1 pound of Cooked Oats with Salt provide inadequate amounts of Omega 3