Comparing Nutrients in 5 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	16.3% 473kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	7.74% 7.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	8.66% 1.47g	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	79% 103g	89% 116g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	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	44.4% 17g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	32% 18g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	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	40% 0.48mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	10.3% 41μg	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	0% 0IU	17.2% 103IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	31.5% 0.28mg	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	51% 4.1mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	70% 490mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.55mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.18% 6.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D, 2.4 times more Vitamin E and 3.4 times more Vitamin K than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.

Comparing minerals per 5 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 1.8 times more Copper, 2 times more Magnesium, 2.1 times more Phosphorus, 1.7 times more Potassium, 1.9 times more Selenium and 2 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 48.7 times more Sodium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Cereals ready-to-eat, POST SELECTS Blueberry Morning have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 2.5 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 1.9 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 1.3 times more Omega 6 and 11.9 times more Sugars than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Cereals ready-to-eat, POST SELECTS Blueberry Morning have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.