Comparing Nutrients in 5 ounces Breakfast bar, corn flake crust with fruit VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	18.4% 533kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	22.2% 21.5g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	41.5% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	80% 104g	130g per day for Men 19-50 years
Sugars	68.6% 49.8g	1.04% 0.75g	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	7.83% 2.98g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	11% 6.24g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	96% 862μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	19.6% 0.26mg	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	38.3% 153μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.31% 0.28mg	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	7.2% 1.08mg	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	5.8% 58mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	18.3% 0.16mg	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	86% 6.9mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	32.7% 137mg	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	21% 146mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.05% 1.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Snacks, tortilla chips, light (baked with less oil) per 5 oz

Compare the macro and micronutrient content in 5 oz of Breakfast bar, corn flake crust with fruit versus 5 oz of Snacks, tortilla chips, light (baked with less oil) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Breakfast bar, corn flake crust with fruit vs Snacks, tortilla chips, light (baked with less oil):

• 5 ounces of Breakfast bar, corn flake crust with fruit have 152 times more Vitamin A, 4.5 times more Vitamin B1, 3.9 times more Vitamin B2, 32.1 times more Vitamin B3, 7.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 19.7 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain more Vitamin B12 and 4.6 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• 5 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A and Vitamin K
• Both Breakfast bar, corn flake crust with fruit as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Breakfast bar, corn flake crust with fruit vs Snacks, tortilla chips, light (baked with less oil):

• 5 ounces of Breakfast bar, corn flake crust with fruit have 3 times more Iron and 3.6 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain 3.9 times more Calcium, 3.6 times more Magnesium, 3.1 times more Phosphorus and 1.4 times more Potassium than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Snacks, tortilla chips, light (baked with less oil) contain similar levels of Copper, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breakfast bar, corn flake crust with fruit have 66.2 times more Sugars than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain 2 times more Fat, 1.9 times more Saturated Fat, 5.9 times more Omega 6, 2.7 times more Fiber and 2 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Snacks, tortilla chips, light (baked with less oil) offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.