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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Snacks, tortilla chips, unsalted, white corn have 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.
• While 5 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 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.
• 5 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D
• Both Snacks, tortilla chips, unsalted, white corn as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K in five ounces.

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

• 5 ounces of Snacks, tortilla chips, unsalted, white corn have 4 times more Calcium and 1.2 times more Magnesium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 5 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 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.
• Both Snacks, tortilla chips, unsalted, white corn and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Copper and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, tortilla chips, unsalted, white corn have 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.
• While 5 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 23.6 times more Sugars and 1.8 times more Fiber than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits offer comparable quantities of Carbohydrate and Protein per five ounces.