Comparing Nutrients in 7 ounces Rolls, pumpernickel VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Rolls, pumpernickel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	19% 548kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	136% 2.17g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	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	79% 103g	100% 130g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	28.2% 10.7g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	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	63% 0.75mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	47% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	42.7% 171μg	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	8.33% 1.25mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	13.3% 133mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	69% 5.5mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	69% 290mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	12.5% 427mg	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	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	1.7% 63.5g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel VS Snacks, tortilla chips, unsalted, white corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, pumpernickel 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 Rolls, pumpernickel vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Rolls, pumpernickel have 25.3 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B3 and 8.6 times more Vitamin B9 than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12 and 5.6 times more Vitamin E than Rolls, pumpernickel.
• 7 ounces of Rolls, pumpernickel have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1
• Both Rolls, pumpernickel 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 Rolls, pumpernickel vs Snacks, tortilla chips, unsalted, white corn:

• 7 ounces of Rolls, pumpernickel have 4.1 times more Selenium and 32.8 times more Sodium than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 2.6 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium and 1.7 times more Zinc than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, tortilla chips, unsalted, white corn contain similar levels of Iron, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, pumpernickel have 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While 7 oz of Snacks, tortilla chips, unsalted, white corn contain 1.8 times more Energy, 8.3 times more Fat, 5 times more Saturated Fat, 9.7 times more Omega 3, 8.3 times more Omega 6 and 1.3 times more Carbohydrate than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Snacks, tortilla chips, unsalted, white corn offer comparable quantities of Fiber per seven ounces.