Comparing Nutrients in 100 calories Cereals ready-to-eat, POST SELECTS Blueberry Morning VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Weight per 100 calories

• Cereals ready-to-eat, POST SELECTS Blueberry Morning: 25.3g
• Cereals ready-to-eat, chocolate-flavored frosted puffed corn: 24.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST SELECTS Blueberry Morning or Cereals ready-to-eat, chocolate-flavored frosted puffed corn?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.02% 0.34g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	10% 7.4g	15% 10.8g	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	3.13% 1.2g	2.47% 0.94g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	11.3% 101μg	36.3% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.5% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	33.5% 0.44mg	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	11.5% 46μg	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.5% 0.68μg	54.4% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.23mg	14.5% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.1% 18.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.63% 0.39mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.68% 3.2μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	5.63% 0.051mg	6.6% 0.059mg	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	10.4% 0.84mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	3.44% 14.4mg	2.1% 8.9mg	420mg per day for Men 19-50 years
Manganese	NA	2.64% 0.061mg	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	5.86% 41mg	4.97% 35mg	700mg per day for Men 19-50 years
Potassium	1.45% 49.4mg	1.28% 43.5mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.23μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.76% 86.3mg	8.8% 132mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.023% 0.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, POST SELECTS Blueberry Morning vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have more Vitamin D, 14.5 times more Vitamin E and 21.7 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 3.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, 1.9 times more Vitamin B12 and 57.3 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Blueberry Morning.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST SELECTS Blueberry Morning vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have 1.6 times more Magnesium, 2.6 times more Selenium and 2.9 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.7 times more Calcium, 4.7 times more Iron and 1.5 times more Sodium than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Copper, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have 1.6 times more Fat, 18.1 times more Omega 3, 6.2 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 1.5 times more Sugars than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Cereals ready-to-eat, chocolate-flavored frosted puffed corn have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.