Comparing Nutrients in 7 ounces Breakfast bar, corn flake crust with fruit VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	25.7% 746kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	9.92% 1.7g	58% 9.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	112% 146g	130g per day for Men 19-50 years
Sugars	96% 69.7g	1.45% 1.05g	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	11% 4.17g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	134% 1207μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	27.5% 0.36mg	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	53.6% 214μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	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	10% 1.5mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	25.6% 0.23mg	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	121% 9.64mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	46% 192mg	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	29% 204mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.78% 28.8g	0.07% 2.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bar, corn flake crust with fruit VS Snacks, tortilla chips, light (baked with less oil) per 7 oz

Compare the macro and micronutrient content in 7 oz of Breakfast bar, corn flake crust with fruit versus 7 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 7 ounces of Breakfast bar, corn flake crust with fruit vs Snacks, tortilla chips, light (baked with less oil):

• 7 ounces of Breakfast bar, corn flake crust with fruit have 152 times more Vitamin A, 4.5 times more Vitamin B1, 3.9 times more Vitamin B2, 32.1 times more Vitamin B3, 7.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 19.7 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• While 7 oz of Snacks, tortilla chips, light (baked with less oil) contain more Vitamin B12 and 4.6 times more Vitamin E than Breakfast bar, corn flake crust with fruit.
• 7 ounces of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A and Vitamin K
• Both Breakfast bar, corn flake crust with fruit as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Breakfast bar, corn flake crust with fruit vs Snacks, tortilla chips, light (baked with less oil):

• 7 ounces of Breakfast bar, corn flake crust with fruit have 3 times more Iron and 3.6 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While 7 oz of Snacks, tortilla chips, light (baked with less oil) contain 3.9 times more Calcium, 3.6 times more Magnesium, 3.1 times more Phosphorus and 1.4 times more Potassium than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Snacks, tortilla chips, light (baked with less oil) contain similar levels of Copper, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Breakfast bar, corn flake crust with fruit have 66.2 times more Sugars than Snacks, tortilla chips, light (baked with less oil).
• While 7 oz of Snacks, tortilla chips, light (baked with less oil) contain 2 times more Fat, 1.9 times more Saturated Fat, 5.9 times more Omega 6, 2.7 times more Fiber and 2 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Snacks, tortilla chips, light (baked with less oil) offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.