Comparing Nutrients in 1 pound Snacks, tortilla chips, unsalted, white corn VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	78.7% 2282kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	311% 4.97g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	281% 366g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	4.7% 3.4g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	63.3% 24g	175% 66.7g	38g per day for Men 19-50 years
Protein	63% 35.3g	88.5% 49.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.72mg	147% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	28% 0.36mg	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	11.3% 45.4μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68% 1.63μg	0% 0μg	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	107% 16mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	79% 789mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	264% 2.37mg	0% 0mg	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	132% 10.5mg	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	158% 662mg	188% 789mg	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	130% 907mg	271% 1896mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	0.38% 14.2g	3700g per day for Men 19-50 years

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

• Snacks, tortilla chips, unsalted, white corn have 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.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 13.3 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B9 and 2.9 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

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

• Snacks, tortilla chips, unsalted, white corn have 4 times more Calcium, more Copper and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.7 times more Iron, 2.1 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Magnesium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, tortilla chips, unsalted, white corn have 1.5 times more Energy, 11.3 times more Fat, 5.7 times more Saturated Fat, 20.3 times more Omega 3, 7.6 times more Omega 6 and 1.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.8 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Carbohydrate per 1 lb.
• Both Snacks, tortilla chips, unsalted, white corn as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.