Comparing Nutrients in 100 grams Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	2.14% 62kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	10.5% 13.7g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	0.11% 0.08g	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	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	4.2% 1.6g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	3.57% 2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, 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	5.83% 0.07mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.34% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	3.5% 14μg	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	1.6% 0.24mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	0.7% 7mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	22.2% 0.2mg	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	7.75% 0.62mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	25.3% 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	9.86% 69mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	23.3% 13μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	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

Lets compare vitamin content per 100 grams of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 10 times more Vitamin B1, 16 times more Vitamin B2, 10.2 times more Vitamin B3, 12.3 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin B12, more Vitamin C, 6.5 times more Vitamin E and 31.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparing minerals per 100 grams for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 17.8 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 5.9 times more Calcium, 2.4 times more Copper, 5.3 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium and 3.3 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 6.4 times more Energy, 13.3 times more Fat, 10 times more Saturated Fat, 9.4 times more Omega 3, 7.3 times more Omega 6, 6 times more Carbohydrate, 365 times more Sugars, 2.9 times more Fiber and 3.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.