Comparing Nutrients in 1 pound Rolls, pumpernickel VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Rolls, pumpernickel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	43% 1252kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	7% 2.25g	35% 11g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	311% 4.97g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	228% 296g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	64.5% 24.5g	63.3% 24g	38g per day for Men 19-50 years
Protein	87.5% 49g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	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	144% 1.72mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	98% 390μg	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	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, unsalted, white corn	Recommended Dietary Allowance
Calcium	30.4% 304mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	158% 12.6mg	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	158% 662mg	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	130% 907mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	28.7% 975mg	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	101% 11mg	11mg per day for Men 19-50 years
Water	3.92% 145g	0.26% 9.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Snacks, tortilla chips, unsalted, white corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, pumpernickel 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 Rolls, pumpernickel vs Snacks, tortilla chips, unsalted, white corn:

• 1 pound of Rolls, pumpernickel has 25.3 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B3 and 8.6 times more Vitamin B9 than Snacks, tortilla chips, unsalted, white corn.
• While 1 lb of Snacks, tortilla chips, unsalted, white corn contains 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12 and 5.6 times more Vitamin E than Rolls, pumpernickel.
• 1 pound of Rolls, pumpernickel have insufficient amounts of Vitamin B12
• 1 pound of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1
• Both Rolls, pumpernickel 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 Rolls, pumpernickel vs Snacks, tortilla chips, unsalted, white corn:

• 1 pound of Rolls, pumpernickel has 4.1 times more Selenium and 32.8 times more Sodium than Snacks, tortilla chips, unsalted, white corn.
• While 1 lb of Snacks, tortilla chips, unsalted, white corn contains 2.6 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium and 1.7 times more Zinc than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, tortilla chips, unsalted, white corn contain similar levels of Iron, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, pumpernickel has 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 1 lb of Snacks, tortilla chips, unsalted, white corn contains 1.8 times more Energy, 8.3 times more Fat, 5 times more Saturated Fat, 9.7 times more Omega 3, 8.3 times more Omega 6 and 1.3 times more Carbohydrate than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Fiber per one pound.