Comparing Nutrients in 1 pound Rolls, pumpernickel VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

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

Macro Nutrients

	Rolls, pumpernickel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	43% 1252kcal	87% 2527kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	7% 2.25g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	440% 74.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	200% 260g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	8.82% 6.4g	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	64.5% 24.5g	52.5% 20g	38g per day for Men 19-50 years
Protein	87.5% 49g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.72mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	73.3% 0.95mg	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	98% 390μg	7.94% 31.8μg	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	0% 0mg	10% 9.07mg	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	19% 2.86mg	41% 6.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	30.4% 304mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	125% 1.13mg	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	158% 12.6mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	376% 8.66mg	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	111% 776mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	229% 126μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	149% 2232mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	3.92% 145g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, pumpernickel vs Snacks, corn-based, extruded, chips, unsalted:

• Rolls, pumpernickel have 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.
• While Snacks, corn-based, extruded, chips, unsalted contain 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.
• Both Rolls, pumpernickel as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, pumpernickel vs Snacks, corn-based, extruded, chips, unsalted:

• Rolls, pumpernickel have 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.
• While Snacks, corn-based, extruded, chips, unsalted contain 1.9 times more Calcium and 1.3 times more Magnesium than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Copper, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, pumpernickel have 1.2 times more Fiber and 1.6 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 2 times more Energy, 11.9 times more Fat, 8.8 times more Saturated Fat, 5.3 times more Omega 3, 15.4 times more Omega 6 and 3.5 times more Sugars than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Carbohydrate per 1 lb.
• Both Rolls, pumpernickel as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.