Comparing Nutrients in 1 kilogram 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	117% 3390kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	521% 88.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 807g	502% 653g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	13.8% 10g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	387% 147g	139% 53g	38g per day for Men 19-50 years
Protein	195% 109g	139% 78g	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	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	164% 2.13mg	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	75% 300μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	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	72.7% 11mg	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	5.83% 7μg	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	44% 440mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	581% 5.23mg	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	484% 38.7mg	290% 23mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	348% 1460mg	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	597% 4180mg	286% 2000mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.56% 21g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 1 kg of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 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 1 kg of Snacks, tortilla chips, unsalted, white corn contains 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.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B12
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Snacks, tortilla chips, unsalted, white corn:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 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 1 kg of Snacks, tortilla chips, unsalted, white corn contains 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 one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size has 1.2 times more Carbohydrate, 2.8 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 1 kg of Snacks, tortilla chips, unsalted, white corn contains 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.