Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, unsalted VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	76.2% 2211kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	385% 65.4g	25% 4.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	158% 206g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	2.2% 1.6g	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	46% 17.5g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	46.8% 26g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	30.5% 0.4mg	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	6.95% 27.8μg	85.3% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	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	36% 5.4mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	49.2% 492mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	127% 1.14mg	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	84.3% 6.75mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	NA	329% 7.58mg	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	104% 730mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	201% 110μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	130% 1953mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, unsalted VS Rolls, pumpernickel per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, chips, unsalted versus 14 oz of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, unsalted vs Rolls, pumpernickel:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 2.1 times more Vitamin B6, more Vitamin C, 2.2 times more Vitamin E and 22.4 times more Vitamin K than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3 and 12.3 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin B9
• 14 ounces of Rolls, pumpernickel have insufficient amounts of Vitamin C and Vitamin K
• Both Snacks, corn-based, extruded, chips, unsalted as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, unsalted vs Rolls, pumpernickel:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 1.9 times more Calcium and 1.3 times more Magnesium than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 1.6 times more Iron, 4.1 times more Selenium, 32.8 times more Sodium and 1.7 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Rolls, pumpernickel contain similar levels of Copper, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 2 times more Energy, 11.9 times more Fat, 8.8 times more Saturated Fat, 5.3 times more Omega 3 and 15.4 times more Omega 6 than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 1.6 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Rolls, pumpernickel offer comparable quantities of Carbohydrate and Fiber per 14 ounces.