Comparing Nutrients in 500 calories Rolls, pumpernickelVS Snacks, corn-based, extruded, chips, unsalted

Weight per 500 calories

Rolls, pumpernickel

181g

Snacks, corn-based, extruded, chips, unsalted

89.8g

Snacks, corn-based, extruded, chips, unsalted have 2 times more energy per unit of mass than Rolls, pumpernickel, which is very high in comparison to other foods. Rolls, pumpernickel having high energy density.

Which food has more nutrients per 500 calories - Rolls, pumpernickel or Snacks, corn-based, extruded, chips, unsalted?

Macros Ratio

Protein Fat Carbs

Rolls, pumpernickel

16%

75%

Snacks, corn-based, extruded, chips, unsalted

54%

41%

500 kcal ▼

Macro Nutrients

Rolls, pumpernickelvs Snacks, corn-based, extruded, chips, unsalted

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.23%5.07g

Fat

31%30g

5.07 gvs30 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.9g

Saturated Fat

12%3.9g

0.9 gvs3.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.8%0.2g

Omega 3

33.5%0.54g

0.2 gvs0.54 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.4%1.94g

Omega 6

87%15g

1.94 gvs15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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72.3%94g

Carbohydrate

39.6%51.5g

94 gvs51.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1%0.72g

Sugars

1.75%1.27g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.72 gvs1.27 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25.7%9.8g

Fiber

10.4%3.95g

9.8 gvs3.95 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35%19.6g

Protein

10.6%5.92g

19.6 gvs5.92 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, pumpernickelvs Snacks, corn-based, extruded, chips, unsalted

0%0μg

Vitamin A

0.4%3.6μg

RAE, retinol activity equivalents

0 μgvs3.6 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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57.4%0.69mg

Vitamin B1

10.5%0.13mg

Thiamine

0.69 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42%0.54mg

Vitamin B2

11%0.14mg

Riboflavin

0.54 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.6%5.4mg

Vitamin B3

8.3%1.33mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs1.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.4%1.12mg

Vitamin B5

Pantothenic acid

1.12 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B6

14.5%0.19mg

Pyridoxine

0.18 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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39%156μg

Vitamin B9

1.57%6.3μg

Folates and Folic Acid

156 μgvs6.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

2%1.8mg

Ascorbic acid

0 mgvs1.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.6%1.14mg

Vitamin E

8.14%1.22mg

Tocopherols and Tocotrienols

1.14 mgvs1.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.26%2.7μg

Vitamin K

25%30μg

Phytomenadione or phylloquinone

2.7 μgvs30 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, pumpernickelvs Snacks, corn-based, extruded, chips, unsalted

12%121mg

Calcium

11%111mg

121 mgvs111 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57.8%0.52mg

Copper

25%0.22mg

0.52 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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63%5.04mg

Iron

19%1.53mg

5.04 mgvs1.53 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.3%98mg

Magnesium

15%63mg

98 mgvs63 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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150%3.46mg

Manganese

3.46 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44.3%310mg

Phosphorus

23.6%165mg

310 mgvs165 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%377mg

Potassium

4.9%166mg

377 mgvs166 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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92%50.4μg

Selenium

11%6μg

50.4 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59.4%891mg

Sodium

0.9%13.5mg

891 mgvs13.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.4%2.7mg

Zinc

6.94%0.76mg

2.7 mgvs0.76 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.57%58g

Water

0.024%0.9g

58 gvs0.9 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Rolls, pumpernickel vs Snacks, corn-based, extruded, chips, unsalted:

Rolls, pumpernickel have 5.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3 and 24.8 times more Vitamin B9 than Snacks, corn-based, extruded, chips, unsalted.
While Snacks, corn-based, extruded, chips, unsalted contain 11.1 times more Vitamin K than Rolls, pumpernickel.
Both Rolls, pumpernickel and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Vitamin B6 and Vitamin E per 500 kcal.
Both Rolls, pumpernickel as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, pumpernickel vs Snacks, corn-based, extruded, chips, unsalted:

Rolls, pumpernickel have 2.3 times more Copper, 3.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium, 8.4 times more Selenium, 66.2 times more Sodium and 3.5 times more Zinc than Snacks, corn-based, extruded, chips, unsalted.
Both Rolls, pumpernickel and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, pumpernickel have 1.8 times more Carbohydrate, 2.5 times more Fiber and 3.3 times more Protein than Snacks, corn-based, extruded, chips, unsalted.
While Snacks, corn-based, extruded, chips, unsalted contain 5.9 times more Fat, 4.3 times more Saturated Fat, 2.6 times more Omega 3 and 7.6 times more Omega 6 than Rolls, pumpernickel.
Both Rolls, pumpernickel and Snacks, corn-based, extruded, chips, unsalted have similar amounts of Energy per 500 kcal.
Both Rolls, pumpernickel as well as Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, pumpernickelVS Rice SakeSnacks, corn-based, extruded, chips, unsaltedVS Rice Sake

Compare Foods

Comparing Nutrients in 500 calories Rolls, pumpernickelVS Snacks, corn-based, extruded, chips, unsalted

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, pumpernickel or Snacks, corn-based, extruded, chips, unsalted?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: