Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Snacks, tortilla chips, unsalted, white corn

Weight per 500 calories

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 148g
• Snacks, tortilla chips, unsalted, white corn: 99g

Snacks, tortilla chips, unsalted, white corn have 1.5 times more energy per unit of mass than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size, which is very high in comparison to other foods. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Snacks, tortilla chips, unsalted, white corn?

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	7.64% 2.44g	32g per day for Men 19-50 years
Omega 3	4.98% 0.08g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	50% 65g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	1.37% 0.99g	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	0.096% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	57% 21.7g	14% 5.27g	38g per day for Men 19-50 years
Protein	28.8% 16g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	1.24% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	7.84% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	16.3% 0.21mg	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% 44.2μg	2.5% 9.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	10.7% 1.6mg	23.4% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.46% 2.95μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	6.5% 65mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	57.8% 0.52mg	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	71.3% 5.7mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	34.6% 145mg	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	88% 617mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	22.2% 2.45mg	11mg per day for Men 19-50 years
Water	0.13% 4.63g	0.056% 2.08g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, Shredded Wheat N' Bran, Spoon-size VS Snacks, Tortilla Chips, Unsalted, White Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size or Snacks, tortilla chips, unsalted, white corn?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Snacks, tortilla chips, unsalted, white corn:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 19.8 times more Vitamin B1, 6.1 times more Vitamin B3 and 4.5 times more Vitamin B9 than Snacks, tortilla chips, unsalted, white corn.
• While 500 kcal of Snacks, tortilla chips, unsalted, white corn contain 1.8 times more Vitamin B6, more Vitamin B12 and 2.2 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B6 and Vitamin B12
• 500 calories of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Snacks, tortilla chips, unsalted, white corn:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.5 times more Iron, 1.8 times more Magnesium, 3.1 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Selenium and 1.9 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While 500 kcal of Snacks, tortilla chips, unsalted, white corn contain 2.7 times more Calcium and more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Calcium and Copper
• 500 calories of Snacks, tortilla chips, unsalted, white corn lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.8 times more Carbohydrate, 4.1 times more Fiber and 2.1 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 500 kcal of Snacks, tortilla chips, unsalted, white corn contain 7.6 times more Fat, 13.7 times more Omega 3 and 5.1 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide inadequate amounts of Omega 3