Comparing Nutrients in 5 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	3.47% 101kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	7.74% 7.5g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	89% 116g	130g per day for Men 19-50 years
Sugars	0.53% 0.38g	57% 41.4g	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	% 0.35g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	16.5% 9.2g	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	63% 567μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	98% 1.28mg	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	2.13% 8.5μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	159% 3.83μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.4% 1.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	17.2% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	15% 18μg	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	1.28% 12.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	2.54% 101μg	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	16% 1.28mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	15.6% 109mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	14% 7.65μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.18% 6.66g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, POST SELECTS Blueberry Morning per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Oats with Salt versus 5 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 5 ounces of Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 5 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.
• 5 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 five ounces.

Comparing minerals per 5 ounces for Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 5 ounces of Cooked Oats with Salt have 17.8 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 5 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.
• 5 ounces of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 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.
• 5 ounces of Cooked Oats with Salt provide inadequate amounts of Omega 3