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

Macros Ratio

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

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	72.7% 2109kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	28.6% 4.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	181% 235g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	2.5% 1.8g	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	68% 26g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	35% 0.45mg	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	18% 72.6μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	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	107% 16mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	72% 721mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	145% 1.3mg	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	92% 7.4mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.66mg	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	206% 1442mg	111% 776mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	129% 71.2μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	149% 2232mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	3.92% 145g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, tortilla chips, light (baked with less oil) has 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.
• While 1 lb of Rolls, pumpernickel contains 2.4 times more Omega 3 than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Rolls, pumpernickel offer comparable quantities of Fiber and Protein per one pound.