Comparing Nutrients in 100 calories Cereals ready-to-eat, POST SELECTS Blueberry Morning VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Weight per 100 calories

• Cereals ready-to-eat, POST SELECTS Blueberry Morning: 25.3g
• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 25.7g

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, MALT-O-MEAL, COCO-ROOS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.02% 0.34g	0.82% 0.14g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	10% 7.4g	17% 12.4g	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	3.13% 1.2g	2.23% 0.85g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	11.3% 101μg	13.7% 124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	26.8% 4.3mg	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	17.5% 0.23mg	33% 0.43mg	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	43% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.5% 0.68μg	53.6% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.23mg	5.7% 5.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.1% 18.5IU	5.7% 34IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.63% 0.39mg	0.034% 0.005mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.68% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	8.56% 85.6mg	1000mg per day for Men 19-50 years
Copper	5.63% 0.051mg	9.1% 0.082mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	3.44% 14.4mg	1.65% 6.94mg	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	5.86% 41mg	2.64% 18.5mg	700mg per day for Men 19-50 years
Potassium	1.45% 49.4mg	1.5% 51.7mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.23μg	2.43% 1.34μg	55μg per day for Men 19-50 years
Sodium	5.76% 86.3mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.017% 0.64g	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, MALT-O-MEAL, COCO-ROOS:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have 76.8 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6, 3.7 times more Vitamin B9, 1.9 times more Vitamin B12, 22.6 times more Vitamin C and 1.9 times more Vitamin D than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Vitamin A per 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST SELECTS Blueberry Morning vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have 2.1 times more Magnesium, 2.2 times more Phosphorus and 3.2 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 8.2 times more Calcium, 1.6 times more Copper, 9.2 times more Iron and 7.9 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have similar amounts of Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, POST SELECTS Blueberry Morning have 11.6 times more Omega 3, 2.5 times more Omega 6, 1.4 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 4.3 times more Saturated Fat and 1.7 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, MALT-O-MEAL, COCO-ROOS have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, POST SELECTS Blueberry Morning as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.