Comparing Nutrients in 300 calories Cooked Oats with Salt VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Weight per 300 calories

• Cooked Oats with Salt: 423g
• Cereals ready-to-eat, POST SELECTS Blueberry Morning: 76g

Cereals ready-to-eat, POST SELECTS Blueberry Morning have 5.6 times more energy per unit of mass than Boiled Regular Oats with salt, which is high in comparison to other foods. Cooked Oats with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Oats with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.62% 6.42g	4.15% 4.03g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	1.42% 0.46g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.7g	47.7% 62g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	30.6% 22g	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	% 1.06g	NA	g per day for Men 19-50 years
Fiber	19% 7.2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.8% 4.94g	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	33.8% 304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.63% 0.021mg	52.6% 0.68mg	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	6.34% 25.4μg	34.6% 138μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	85.4% 2.05μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.76% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	9.24% 55.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.25% 0.34mg	7.9% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	8.04% 9.65μg	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	3.8% 38mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	7.56% 303μg	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	47.5% 3.8mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	10.3% 43.3mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	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	46.5% 325mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	4.36% 148mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	17.3% 259mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.55% 353g	0.096% 3.57g	3700g per day for Men 19-50 years

Cooked Oats With Salt VS Cereals Ready-to-eat, POST SELECTS Blueberry Morning Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Oats with Salt or Cereals ready-to-eat, POST SELECTS Blueberry Morning?

Lets compare vitamin content per 300 calories of Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 300 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 1.7 times more Vitamin B1, 9 times more Vitamin B2, 7.3 times more Vitamin B3, 32.4 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin B12, 3.5 times more Vitamin E and 7.6 times more Vitamin K than Boiled Regular Oats with salt.
• 300 calories of Cooked Oats with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, 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 300 calories.

Comparing minerals per 300 calories for Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 300 calories of Cooked Oats with Salt have 2.1 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 3.5 times more Zinc and 99 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cooked Oats with Salt and Cereals ready-to-eat, POST SELECTS Blueberry Morning contain similar levels of Sodium per 300 calories.
• 300 calories of Cereals ready-to-eat, POST SELECTS Blueberry Morning lack sufficient amounts of Potassium
• Both Boiled Regular Oats with salt as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Oats with Salt have 1.6 times more Fat, 2.2 times more Omega 6, 2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 1.4 times more Omega 3 and 19.4 times more Sugars than Boiled Regular Oats with salt.
• Both Cooked Oats with Salt and Cereals ready-to-eat, POST SELECTS Blueberry Morning offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Oats with Salt provide inadequate amounts of Omega 3