Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, onion-flavor VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	68.3% 1980kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	219% 285g	130g per day for Men 19-50 years
Sugars	26.4% 19g	3.34% 2.42g	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	40.7% 15.5g	72% 27.4g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	42% 6.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	70% 0.91mg	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	109% 437μg	0% 0μg	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	7.94% 7.14mg	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	71% 10.7mg	52.4% 7.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	30.8% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, onion-flavor	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	50.7% 0.46mg	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	185% 14.8mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	78.5% 1.8mg	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	41% 286mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	107% 58.7μg	55μg per day for Men 19-50 years
Sodium	251% 3770mg	149% 2238mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	64.2% 7.06mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.14% 5.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, onion-flavor vs Snacks, KRAFT, CORNNUTS, plain:

• Snacks, corn-based, extruded, onion-flavor have 5.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, onion-flavor vs Snacks, KRAFT, CORNNUTS, plain:

• Snacks, corn-based, extruded, onion-flavor have 3.2 times more Calcium, 2.2 times more Iron and 1.7 times more Sodium than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 4 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 5.4 times more Zinc than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, onion-flavor have 1.4 times more Fat, 1.8 times more Saturated Fat, 2.2 times more Omega 3 and 7.9 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.8 times more Fiber than Snacks, corn-based, extruded, onion-flavor.
• Both Snacks, corn-based, extruded, onion-flavor and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Snacks, corn-based, extruded, onion-flavor as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.