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

Macros Ratio

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

Macro Nutrients

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	34.4% 998kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	136% 2.17g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	116% 151g	130g per day for Men 19-50 years
Sugars	2.74% 2g	64.6% 47g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.34mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	139% 1.8mg	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	4.96% 20μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	226% 5.4μg	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	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.7% 7mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, unsalted, white corn	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	34.5% 345mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	104% 0.94mg	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	57.5% 4.6mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	NA	213% 4.9mg	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	56.7% 397mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Snacks, tortilla chips, unsalted, white corn versus 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, unsalted, white corn vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

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

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

• 7 ounces of Snacks, tortilla chips, unsalted, white corn have 4 times more Calcium and 1.2 times more Magnesium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 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.
• Both Snacks, tortilla chips, unsalted, white corn and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Copper and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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