Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	23% 673kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	100% 130g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	2.74% 2g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	76.8% 29g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	32.5% 0.42mg	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	15% 59.5μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	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	14.4% 2.16mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	115% 1.04mg	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	96% 7.68mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	69% 290mg	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	119% 830mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Snacks, tortilla chips, unsalted, white corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 7 oz of Snacks, tortilla chips, unsalted, white corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 13.3 times more Vitamin B1, 4.1 times more Vitamin B3 and 3 times more Vitamin B9 than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 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.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.7 times more Iron, 2.1 times more Phosphorus, 1.8 times more Potassium, 1.2 times more Selenium and 1.3 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 4 times more Calcium and more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Snacks, tortilla chips, unsalted, white corn contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.2 times more Carbohydrate, 2.8 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 1.5 times more Energy, 11.3 times more Fat, 5.7 times more Saturated Fat, 20.3 times more Omega 3 and 7.6 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.