Comparing Nutrients in 7 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	23% 663kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	125% 162g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	80% 58g	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	62% 23.6g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	44.8% 25g	23% 13g	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	88% 794μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	113% 18mg	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	42.7% 0.56mg	137% 1.8mg	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	14.4% 57.5μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	21% 25.2μg	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	7.14% 71.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	44% 0.4mg	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	71.4% 5.7mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	27% 113mg	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	98% 687mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	45% 677mg	1500mg per day for Men 19-50 years
Zinc	58% 6.37mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	0.25% 9.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.