Comparing Nutrients in 7 ounces Rolls, pumpernickel VS Snacks, corn-based, extruded, chips, unsalted

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%

Macro Nutrients

	Rolls, pumpernickel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Energy	19% 548kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	68.3% 66.3g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	87.6% 114g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	3.86% 2.8g	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	28.2% 10.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Snacks, corn-based, extruded, chips, unsalted	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	63% 0.75mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	32% 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	42.7% 171μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.4% 3.97mg	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	8.33% 1.25mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	55.6% 66.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	13.3% 133mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	55% 0.49mg	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	69% 5.5mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	48.5% 339mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	24% 13.3μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, pumpernickel vs Snacks, corn-based, extruded, chips, unsalted:

• Rolls, pumpernickel have 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3 and 12.3 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 2.1 times more Vitamin B6, more Vitamin C, 2.2 times more Vitamin E and 22.4 times more Vitamin K than Rolls, pumpernickel.
• Both Rolls, pumpernickel as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Rolls, pumpernickel vs Snacks, corn-based, extruded, chips, unsalted:

• Rolls, pumpernickel have 1.6 times more Iron, 4.1 times more Selenium, 32.8 times more Sodium and 1.7 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 1.9 times more Calcium and 1.3 times more Magnesium than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Copper, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rolls, pumpernickel have 1.2 times more Fiber and 1.6 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
• While Snacks, corn-based, extruded, chips, unsalted contain 2 times more Energy, 11.9 times more Fat, 8.8 times more Saturated Fat, 5.3 times more Omega 3, 15.4 times more Omega 6 and 3.5 times more Sugars than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Carbohydrate per 7 oz.
• Both Rolls, pumpernickel as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.