Comparing Nutrients in 5 ounces Snacks, tortilla chips, unsalted, white corn VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	24.6% 713kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	97% 1.55g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	9.72% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	88% 114g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	1.47% 1.06g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	55% 21g	38g per day for Men 19-50 years
Protein	19.7% 11g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	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	1.77% 0.021mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	8.72% 0.11mg	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	3.54% 14μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	0% 0μg	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	33.4% 5mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	24.7% 247mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	0% 0mg	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	41% 3.3mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	58.7% 247mg	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	40.5% 283mg	84.6% 593mg	700mg per day for Men 19-50 years
Potassium	8.96% 305mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.12% 4.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, unsalted, white corn vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• Snacks, tortilla chips, unsalted, white corn have 1.3 times more Vitamin B2, 2.7 times more Vitamin B6, more Vitamin B12 and 3.2 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 13.3 times more Vitamin B1, 4.1 times more Vitamin B3, 3 times more Vitamin B9 and 2.9 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, unsalted, white corn vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• Snacks, tortilla chips, unsalted, white corn have 4 times more Calcium, more Copper and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.7 times more Iron, 2.1 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Magnesium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, unsalted, white corn have 1.5 times more Energy, 11.3 times more Fat, 5.7 times more Saturated Fat, 20.3 times more Omega 3, 7.6 times more Omega 6 and 1.3 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.8 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have similar amounts of Carbohydrate per 5 oz.
• Both Snacks, tortilla chips, unsalted, white corn as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.