Comparing Nutrients in 100 grams 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	9.5% 276kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	44% 57.4g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.94% 1.4g	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	14.2% 5.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	19.3% 11g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	16% 0.21mg	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	21.5% 86μg	1.75% 7μg	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	2.22% 2mg	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	4.2% 0.63mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Snacks, corn-based, extruded, chips, unsalted	Recommended Dietary Allowance
Calcium	6.7% 67mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	27.7% 0.25mg	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	34.8% 2.78mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	24.4% 171mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	5.44% 185mg	3400mg per day for Men 19-50 years
Selenium	50.5% 28μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	33% 492mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Rolls, pumpernickel as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.