Comparing Nutrients in 7 ounces Snacks, tortilla chips, light (baked with less oil) VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	32% 923kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.63g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	58% 9.88g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	119% 155g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	60.2% 43.7g	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	29.8% 11.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	31% 17.3g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	130% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	153% 2mg	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	7.94% 31.8μg	99% 397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	248% 5.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	265% 238mg	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	46.7% 7mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	31.6% 316mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	70.3% 0.63mg	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	40.4% 3.23mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	NA	250% 5.76mg	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	90% 631mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.07% 2.58g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, light (baked with less oil) VS OAT BRAN FLAKES, HEALTH VALLEY per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, light (baked with less oil) versus 7 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, light (baked with less oil) vs OAT BRAN FLAKES, HEALTH VALLEY:

• 7 ounces of Snacks, tortilla chips, light (baked with less oil) have 6.7 times more Vitamin E than OAT BRAN FLAKES, HEALTH VALLEY.
• While 7 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 3.4 times more Vitamin B1, 3 times more Vitamin B2, 23.8 times more Vitamin B3, 5.6 times more Vitamin B6, 12.5 times more Vitamin B9, 50 times more Vitamin B12 and 600 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• 7 ounces of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin C
• Both Snacks, tortilla chips, light (baked with less oil) as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Snacks, tortilla chips, light (baked with less oil) vs OAT BRAN FLAKES, HEALTH VALLEY:

• 7 ounces of Snacks, tortilla chips, light (baked with less oil) have 2 times more Calcium than OAT BRAN FLAKES, HEALTH VALLEY.
• While 7 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 2.8 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.7 times more Selenium and 1.9 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Phosphorus, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, tortilla chips, light (baked with less oil) have 1.2 times more Energy, 5.1 times more Fat, 2.8 times more Saturated Fat and 5.8 times more Omega 6 than OAT BRAN FLAKES, HEALTH VALLEY.
• While 7 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 41.5 times more Sugars and 1.4 times more Fiber than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Omega 3, Carbohydrate and Protein per seven ounces.