Comparing Nutrients in 1 pound Cereals ready-to-eat, POST SELECTS Blueberry Morning VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	61.8% 1792kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	24.8% 24g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	36.2% 6.16g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 370g	13% 17g	130g per day for Men 19-50 years
Sugars	183% 132g	6.57% 4.76g	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	56% 21.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	202% 1814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	279% 3.63mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	30.7% 0.4mg	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	206% 826μg	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	510% 12.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.54% 4.1mg	158% 142mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55% 331IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.08mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 57.6μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	18.6% 186mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	12% 0.11mg	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	187% 15mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	105% 735mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	138% 75.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	103% 1547mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST SELECTS Blueberry Morning VS Cooked Frozen Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST SELECTS Blueberry Morning versus 1 lb of Cooked Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST SELECTS Blueberry Morning vs Cooked Frozen Cauliflower:

• 1 pound of Cereals ready-to-eat, POST SELECTS Blueberry Morning has more Vitamin A, 18.9 times more Vitamin B1, 15.1 times more Vitamin B2, 29.4 times more Vitamin B3, 10.2 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 26 times more Vitamin E than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 34.8 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Cooked Frozen Cauliflower provide similar amounts of Vitamin K per one pound.
• 1 pound of Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 pound for Cereals ready-to-eat, POST SELECTS Blueberry Morning vs Cooked Frozen Cauliflower:

• 1 pound of Cereals ready-to-eat, POST SELECTS Blueberry Morning has 2.4 times more Calcium, 8.3 times more Copper, 8 times more Iron, 6.3 times more Magnesium, 6.8 times more Phosphorus, 1.4 times more Potassium, 27.8 times more Selenium, 18.9 times more Sodium and 12.3 times more Zinc than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 20 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST SELECTS Blueberry Morning has 20.8 times more Energy, 24.1 times more Fat, 1.7 times more Omega 3, 56.6 times more Omega 6, 21.8 times more Carbohydrate, 27.8 times more Sugars, 1.7 times more Fiber and 4 times more Protein than Cooked Frozen Cauliflower.
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6