Comparing Nutrients in 100 grams 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	2.45% 71kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.23% 12g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	40.3% 29g	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	% 0.25g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	11.6% 6.5g	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	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	69.2% 0.9mg	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	1.5% 6μg	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	113% 2.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1% 0.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	12% 73IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	10.6% 12.7μg	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	0.9% 9mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.6μg	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	11.3% 0.9mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	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	11% 77mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	4.73% 71mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.26% 83.6g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats with Salt VS Cereals ready-to-eat, POST SELECTS Blueberry Morning per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Oats with Salt versus 100 g 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 100 grams of Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cooked Oats with Salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 100 grams of Cooked Oats with Salt have 17.8 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 100 g 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.
• 100 grams of Cooked Oats with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams of Cooked Oats with Salt provide inadequate amounts of Omega 3