Comparing Nutrients in 7 ounces Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	26.3% 764kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	116% 151g	100% 130g	130g per day for Men 19-50 years
Sugars	64.6% 47g	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	50.7% 19.2g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	25% 14g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	90% 814μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	90% 361μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	226% 5.4μg	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	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.7% 4.6mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	244% 19.5mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	83.3% 583mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	49.3% 5.4mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Snacks, tortilla chips, unsalted, white corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 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.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 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.
• 7 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin D
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 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.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 4 times more Calcium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Snacks, tortilla chips, unsalted, white corn contain similar levels of Copper, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 23.6 times more Sugars and 1.8 times more Fiber than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 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.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Carbohydrate and Protein per seven ounces.