Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	46.4% 1345kcal	69% 1996kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	30.5% 9.76g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	272% 4.35g	1.6g per day for Men 19-50 years
Omega 6	27.2% 4.63g	207% 35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	199% 259g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	5.47% 3.97g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 3.37g	g per day for Men 19-50 years
Fiber	154% 58.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	65% 0.85mg	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	29.8% 119μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59.5% 1.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29% 4.33mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	17.5% 175mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	231% 2.08mg	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	192% 15.4mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	164% 691mg	138% 579mg	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	237% 1659mg	113% 794mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	88.8% 9.76mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.22% 8.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Snacks, tortilla chips, unsalted, white corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 14 oz of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Snacks, tortilla chips, unsalted, white corn:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 13.3 times more Vitamin B1, 4.1 times more Vitamin B3 and 3 times more Vitamin B9 than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain 1.3 times more Vitamin B2, 2.7 times more Vitamin B6, more Vitamin B12 and 3.2 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B12
• 14 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Snacks, tortilla chips, unsalted, white corn:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.7 times more Iron, 2.1 times more Phosphorus, 1.8 times more Potassium, 1.2 times more Selenium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain 4 times more Calcium and more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Snacks, tortilla chips, unsalted, white corn contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.2 times more Carbohydrate, 2.8 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 14 oz of Snacks, tortilla chips, unsalted, white corn contain 1.5 times more Energy, 11.3 times more Fat, 5.7 times more Saturated Fat, 20.3 times more Omega 3 and 7.6 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.