Comparing Nutrients in 5 ounces Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	19% 546kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	71.2% 93g	130g per day for Men 19-50 years
Sugars	46% 33.5g	1.96% 1.4g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	36% 13.7g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	18% 10g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	23.2% 0.3mg	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	64.5% 258μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.87μg	21.3% 0.51μg	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	17.2% 103IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	6.1% 61mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	82.4% 0.74mg	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	174% 14mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	59.5% 417mg	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.08% 2.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Snacks, tortilla chips, unsalted, white corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits versus 5 oz of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Snacks, tortilla chips, unsalted, white corn:

• 5 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 102.5 times more Vitamin A, 45.3 times more Vitamin B1, 7.7 times more Vitamin B2, 7.2 times more Vitamin B3, 4.3 times more Vitamin B6, 18.2 times more Vitamin B9, 7.6 times more Vitamin B12 and more Vitamin D than Snacks, tortilla chips, unsalted, white corn.
• While 5 oz of Snacks, tortilla chips, unsalted, white corn contain 1.5 times more Vitamin B5 and 1.5 times more Vitamin E than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• 5 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Snacks, tortilla chips, unsalted, white corn:

• 5 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 4.2 times more Iron, 1.5 times more Phosphorus, 1.8 times more Potassium, 2.6 times more Selenium and 16.3 times more Sodium than Snacks, tortilla chips, unsalted, white corn.
• While 5 oz of Snacks, tortilla chips, unsalted, white corn contain 4 times more Calcium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Snacks, tortilla chips, unsalted, white corn contain similar levels of Copper, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 23.6 times more Sugars and 1.8 times more Fiber than Snacks, tortilla chips, unsalted, white corn.
• While 5 oz of Snacks, tortilla chips, unsalted, white corn contain 1.3 times more Energy, 4.2 times more Fat, 3.1 times more Saturated Fat, 15 times more Omega 3 and 4 times more Omega 6 than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Carbohydrate and Protein per five ounces.