Comparing Nutrients in 5 ounces Snacks, tortilla chips, light (baked with less oil) VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	22.7% 659kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.5g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.02g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.05g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	85% 111g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	43% 31g	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	21.3% 8.08g	30% 11.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	109% 1.4mg	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	5.67% 22.7μg	71% 283μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	177% 4.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	189% 170mg	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	33.4% 5mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	22.5% 225mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	50.2% 0.45mg	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	29% 2.3mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.1mg	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	64.4% 451mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	68.3% 37.6μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, light (baked with less oil) VS OAT BRAN FLAKES, HEALTH VALLEY per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, tortilla chips, light (baked with less oil) versus 5 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, light (baked with less oil) vs OAT BRAN FLAKES, HEALTH VALLEY:

• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have 6.7 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.4 times more Vitamin B1, 3 times more Vitamin B2, 23.8 times more Vitamin B3, 5.6 times more Vitamin B6, 12.5 times more Vitamin B9, 50 times more Vitamin B12 and 600 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin C
• Both Snacks, tortilla chips, light (baked with less oil) as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Snacks, tortilla chips, light (baked with less oil) vs OAT BRAN FLAKES, HEALTH VALLEY:

• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have 2 times more Calcium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 2.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.7 times more Selenium and 1.9 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Phosphorus, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have 1.2 times more Energy, 5.1 times more Fat, 2.8 times more Saturated Fat and 5.8 times more Omega 6 than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 41.5 times more Sugars and 1.4 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Omega 3, Carbohydrate and Protein per five ounces.