Comparing Nutrients in 5 ounces Millet, puffed VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Millet, puffed	13%	8%	79%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Millet, puffed	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	17.3% 502kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.8g	22.2% 21.5g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	9.75% 0.16g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	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	87.2% 113g	80% 104g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	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	10% 3.83g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	33% 18.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Millet, puffed	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.27mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	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	28% 112μg	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	6.24% 0.94mg	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet, puffed	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	49.8% 4mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	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	54% 377mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.05% 1.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Millet, puffed VS Snacks, tortilla chips, light (baked with less oil) per 5 oz

Compare the macro and micronutrient content in 5 oz of Millet, puffed 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 Millet, puffed vs Snacks, tortilla chips, light (baked with less oil):

• 5 ounces of Millet, puffed have 1.8 times more Vitamin B1, 10.5 times more Vitamin B3, 2 times more Vitamin B6 and 4.9 times more Vitamin B9 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 5.3 times more Vitamin E than Millet, puffed.
• Both Millet, puffed and Snacks, tortilla chips, light (baked with less oil) provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Millet, puffed have insufficient amounts of Vitamin B12
• Both Millet, puffed as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Millet, puffed vs Snacks, tortilla chips, light (baked with less oil):

• 5 ounces of Millet, puffed have 6.1 times more Copper, 1.7 times more Iron and 1.4 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 19.9 times more Calcium, 6.8 times more Potassium, 5.4 times more Selenium and 80 times more Sodium than Millet, puffed.
• Both Millet, puffed and Snacks, tortilla chips, light (baked with less oil) contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Millet, puffed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Millet, puffed have 2.3 times more Omega 3 and 1.5 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain 1.3 times more Energy, 4.5 times more Fat, 4.2 times more Saturated Fat, 2.7 times more Omega 6 and 2.1 times more Fiber than Millet, puffed.
• Both Millet, puffed and Snacks, tortilla chips, light (baked with less oil) offer comparable quantities of Carbohydrate per five ounces.