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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Snacks, tortilla chips, unsalted, white corn have 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.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 13.3 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B9 and 2.9 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

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

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

Comparison of macro-nutrients per 14 ounces:

• Snacks, tortilla chips, unsalted, white corn have 1.5 times more Energy, 11.3 times more Fat, 5.7 times more Saturated Fat, 20.3 times more Omega 3, 7.6 times more Omega 6 and 1.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.8 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Carbohydrate per 14 oz.
• Both Snacks, tortilla chips, unsalted, white corn as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.