Comparing Nutrients in 1 pound Rolls, pumpernickel VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Rolls, pumpernickel	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	43% 1252kcal	72.7% 2109kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	7% 2.25g	40.2% 13g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	256% 333g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	3.3% 2.4g	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	68% 26g	38g per day for Men 19-50 years
Protein	87.5% 49g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Snacks, tortilla chips, light (baked with less oil)	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	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	12% 1.9mg	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	63% 0.82mg	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	18% 72.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1% 0.91mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	30.4% 304mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	58.5% 0.53mg	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	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	105% 440mg	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	206% 1442mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	229% 126μg	129% 71.2μg	55μg per day for Men 19-50 years
Sodium	149% 2232mg	121% 1814mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.92% 145g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Snacks, tortilla chips, light (baked with less oil) per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, pumpernickel versus 1 lb of Snacks, tortilla chips, light (baked with less oil) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, pumpernickel vs Snacks, tortilla chips, light (baked with less oil):

• 1 pound of Rolls, pumpernickel has 1.7 times more Vitamin B1, 7.1 times more Vitamin B3 and 5.4 times more Vitamin B9 than Snacks, tortilla chips, light (baked with less oil).
• While 1 lb of Snacks, tortilla chips, light (baked with less oil) contains 1.8 times more Vitamin B6, more Vitamin B12 and 5.6 times more Vitamin E than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, tortilla chips, light (baked with less oil) provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Rolls, pumpernickel have insufficient amounts of Vitamin B12
• Both Rolls, pumpernickel as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Rolls, pumpernickel vs Snacks, tortilla chips, light (baked with less oil):

• 1 pound of Rolls, pumpernickel has 2.5 times more Copper, 1.7 times more Iron, 1.8 times more Selenium, 1.2 times more Sodium and 1.3 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While 1 lb of Snacks, tortilla chips, light (baked with less oil) contains 2.4 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus and 1.3 times more Potassium than Rolls, pumpernickel.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, pumpernickel has 2.4 times more Omega 3 and 1.2 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While 1 lb of Snacks, tortilla chips, light (baked with less oil) contains 1.7 times more Energy, 5.4 times more Fat, 5.7 times more Saturated Fat, 4.6 times more Omega 6 and 1.4 times more Carbohydrate than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, tortilla chips, light (baked with less oil) offer comparable quantities of Fiber per one pound.