Comparing Nutrients in 1 pound 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	53% 1538kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	9.63% 9.34g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	35% 11g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	311% 4.97g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 366g	228% 296g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	6.26% 4.54g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	175% 66.7g	63.3% 24g	38g per day for Men 19-50 years
Protein	88.5% 49.6g	63% 35.3g	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	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	74.3% 0.97mg	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	34% 136μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68% 1.63μg	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	33% 4.94mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	2.65% 3.18μg	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	20% 200mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	264% 2.37mg	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	219% 17.6mg	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	188% 789mg	158% 662mg	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	271% 1896mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.38% 14.2g	0.26% 9.5g	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 lb

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

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

• 1 pound 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 lb 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 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B12
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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.