Comparing Nutrients in 300 calories Snacks, tortilla chips, light (baked with less oil) VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 300 calories

• Snacks, tortilla chips, light (baked with less oil): 64.5g
• OAT BRAN FLAKES, HEALTH VALLEY: 79g

Snacks, tortilla chips, light (baked with less oil) have 1.2 times more energy per 100g than OAT BRAN FLAKES, HEALTH VALLEY. It has very high energy density when compared to other foods. Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY having high energy density.

Discover which food has more nutrients per 300 calories - Snacks, tortilla chips, light (baked with less oil) or OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.4g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	24% 17.4g	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	9.68% 3.68g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	10% 5.6g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.93% 0.12mg	60.7% 0.79mg	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	2.6% 10.3μg	39.5% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.6% 0.039μg	99% 2.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.13mg	105% 95mg	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	15% 2.28mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1.2% 1.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	8.3% 0.075mg	28% 0.25mg	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	13% 1.05mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	100% 2.3mg	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	29.3% 205mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	5.16% 175mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	6.74% 0.74mg	15.8% 1.74mg	11mg per day for Men 19-50 years
Water	0.023% 0.84g	0.073% 2.7g	3700g per day for Men 19-50 years

Snacks, Tortilla Chips, Light (baked With Less Oil) VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, tortilla chips, light (baked with less oil) or OAT BRAN FLAKES, HEALTH VALLEY?

Lets compare vitamin content per 300 calories of Snacks, tortilla chips, light (baked with less oil) vs OAT BRAN FLAKES, HEALTH VALLEY:

• 300 calories of Snacks, tortilla chips, light (baked with less oil) have 5.4 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 4.2 times more Vitamin B1, 3.7 times more Vitamin B2, 29.1 times more Vitamin B3, 6.8 times more Vitamin B6, 15.3 times more Vitamin B9, 61.2 times more Vitamin B12 and 734.2 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• 300 calories of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin B12 and Vitamin C
• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin E
• Both Snacks, tortilla chips, light (baked with less oil) as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Snacks, tortilla chips, light (baked with less oil) vs OAT BRAN FLAKES, HEALTH VALLEY:

• 300 calories of Snacks, tortilla chips, light (baked with less oil) have 1.6 times more Calcium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Selenium and 2.3 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Sodium per 300 calories.
• 300 calories of Snacks, tortilla chips, light (baked with less oil) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, tortilla chips, light (baked with less oil) have 4.1 times more Fat and 4.8 times more Omega 6 than OAT BRAN FLAKES, HEALTH VALLEY.
• While 300 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.3 times more Carbohydrate, 50.8 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy per 300 calories.
• 300 calories of OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 6
• Both Snacks, tortilla chips, light (baked with less oil) as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3 in 300 calories.