Comparing Nutrients in 5 ounces Rolls, pumpernickel VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Rolls, pumpernickel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	13.5% 391kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	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	56.6% 73.5g	71.2% 93g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	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	20% 7.65g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Snacks, tortilla chips, unsalted, white corn	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	45% 0.54mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	30.5% 122μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.95% 0.89mg	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	9.5% 95mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	49.3% 3.94mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	34.6% 242mg	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	17.3% 9.5μg	55μg per day for Men 19-50 years
Sodium	46.5% 697mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	0.08% 2.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Snacks, tortilla chips, unsalted, white corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, pumpernickel 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 Rolls, pumpernickel vs Snacks, tortilla chips, unsalted, white corn:

• 5 ounces of Rolls, pumpernickel have 25.3 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B3 and 8.6 times more Vitamin B9 than Snacks, tortilla chips, unsalted, white corn.
• While 5 oz of Snacks, tortilla chips, unsalted, white corn contain 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12 and 5.6 times more Vitamin E than Rolls, pumpernickel.
• 5 ounces of Rolls, pumpernickel have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1
• Both Rolls, pumpernickel as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rolls, pumpernickel vs Snacks, tortilla chips, unsalted, white corn:

• 5 ounces of Rolls, pumpernickel have 4.1 times more Selenium and 32.8 times more Sodium than Snacks, tortilla chips, unsalted, white corn.
• While 5 oz of Snacks, tortilla chips, unsalted, white corn contain 2.6 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium and 1.7 times more Zinc than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, tortilla chips, unsalted, white corn contain similar levels of Iron, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, pumpernickel have 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 5 oz of Snacks, tortilla chips, unsalted, white corn contain 1.8 times more Energy, 8.3 times more Fat, 5 times more Saturated Fat, 9.7 times more Omega 3, 8.3 times more Omega 6 and 1.3 times more Carbohydrate than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Fiber per five ounces.